Name: Playbook - Sami Bossert - Full Body, Core & Glutes - Landmine & Ball
Uploaded: 2023-06-14T15:31:34.062Z
Duration: 60 min
Description: Full Body, Core & Glutes - Landmine & Ball

This one was such a great workout for me personally! Twas' sore for quite a few days! :) Hope you love this workout as well!

Utilizing the landmine setup really engages your entire body in such a unique and exciting way so if you have opportunities to take advantage of this workout, do it! 👍🏼

- Perform with just the bar as this is a warmup 
- Position feet wider than shoulder width, toes pointed out and holding the landmine bar with straight arms directly in front of you
- Lean slightly forward to better engage your glutes
- Press thru your heels as you straighten your legs and lift yourself up from squatting position
- Squeeze your glutes at the top

Landmine Sumo Squat

This circuit I kept a 10lb and a 25lb bumper plate to use for these moves. Keep breaks to a minimum.

• Use a bumper plate as the diameter of the weight is largest for it being a lighter weight (10, 20 or 25lb plate) 
• Hold the end of the bar in front of you, close to your chest and however you feel most comfortable 
• Lean into the plate and place the outer foot ~2 feet outside the end of the bar
• Bring your other leg behind you and into a lunge 

** practice this move by performing a curtsy lunge and at the bottom of the move you should be pretty upright with the bar

** you should feel your outer glute the most 

Engage your core the entire set. Press up with your stationary foot (the heel specifically) 

** repeat on other side

Landmine Curtsy Lunge (15 reps each side)

• use bumper plates! Their diameter is wider to allow for your entire upper back to be supported - but still light enough to power thru these reps and get a nice deep squat ! 
• position your feet shoulder width apart and about 3 feet in front of you
• rest bar on one of your shoulders and lean back on the plate - it might feel a bit weird at first 
• feet planted on the floor, bend at the knees and squat down - you’ll feel your quads for this one! Hold at the bottom for at least 1 second
• Press thru your heels as you lift back up, do not lock your knees 

As a reference, I’m using 25lbs total on the barbell (which is 45lb)

Landmine Hack Squat

• use bumper plates! Their diameter is wider to allow for your entire upper back to be supported - but still light enough to power thru these reps and get a nice deep squat ! 
• position one foot in front of the other. The back foot will be used mostly for support and balance but you should focus as much of your weight on your forward leg
• rest bar on one of your shoulders and lean back on the plate - it might feel a bit weird at first 
• foot planted on the floor in front of you, bend at the knees and squat down - you’ll feel your quads for this one! Hold at the bottom for at least 1 second
• Press thru your heels as you lift back up, do not lock your knees 

** remember to switch legs **

As a reference, I’m using 10-25lbs total on the barbell (which is also 45lb)

Landmine B-Stance Hack Squat (6 each side)

- Hold onto bar in front of you with straight arms
- Maintain a stationary front foot
- Bring other leg back behind you and perform a slightly more narrow lunge then lift the back leg up and push back even further into a wider lunge
-

Landmine Duo Back Lunge (10 reps each side)

Landmine Legs & Glutes

• get into plank position with toes on Swiss ball
• bend a knee and tuck it forward to your chest, lowering it to the floor 
• move back up to starting position and repeat on other leg

Swiss Ball Plank Assisted Toe Tap (5 reps each leg)

• In a plank position with elbows resting on the Swiss ball, legs spread out to help balance 
• Simple enough, push your elbows forward just slightly while keeping the plank position 

That’s it ! It’s small but mighty !

Swiss Ball Plank Elbow Press

Swiss Ball Rollout (Knees)

Stability Ball Core Circuit

This is an OPTIONAL exercise but one I wanted to add as I finished this workout with some calves. 

Increase your weight with each set for these 3 rounds

• position an elevated surface under the smith machine bar - this elevated surface should be really sturdy and about 2-4” from the ground 
• place smith machine bar on your shoulders and balls of feet on the elevated surface 
• once bar is on shoulders, lower your heels to the ground, feeling a stretch on your calves 
• squeeze your calves and lift your heels up as high as you can go, focusing your weight on your big toes

Smith Machine Calf Raise

Full Body, Core & Glutes - Landmine & Ball

I think having the rounds count down and automatically continue to the next rep would be great.

Selina

Loved this total body workout!!🙌🏼💪🏼

Abigail

Liked the quick full body with dumbells 🙌

Christina

Full Body Frenzy - Dumbbells only !! 30 minutes

This workout kicked my 🍑 what a 🔥 workout

Heather Beaudin

Devan Hodlik

Staple workout I keep on deck.   Awesome sweat and heart rate booster!

Kelly

FULL BODY BLAST - SLAM BALL

Leslie

Kari Boden

Shorter than expected but a good warming up!

Willeke

HIIT at the Gym [45 minutes]

Love it, straight forward, challenging but doable even for someone who might me coming back to gym after small break 😁

Marcela

Sharyl

Full Body - Dumbbells | low impact [40 minutes]

Who would have thought an entire landmine workout would be so hard and so hurt so good!

Tara

Loved this for a quick workout with minimal equipment!

Jennifer

Full Body - Landmine Set Up [45 minutes]

Great!! I needed a full body workout while on my “lady holiday” that wasn’t too high impact. 🙌🏼 thank you!

Emily

Effective sweat session but duration of the workout is off. Each exercise is 1.5 mins of work, including rest time doesn’t equal 50 mins? Other very effective in under 30 mins! Thanks Sami!

Tanya

Perfect workout for me on vacation with minimal equipment 💪

Jessica Hauptmann

LIIT & Plyometrics - Box [50 minutes]

Wow! This is a great one! Good sweat going on!

Jacque

It was ok. Not my favorite but worth trying.

Anya

Robin Musilli

Full Body Bands [50 minutes]

Christine

Intense after a glute galore workout yesterday!!

Krystle

Holy cow!!!!!! Every single muscle is on fire!!!! What an amazing workout! 🔥 🔥

Full Body, Core & Glutes - Landmine & Ball

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