Name: Playbook - Sami Bossert - W1/D3 Landmine/barbell
Uploaded: 2024-01-01T23:52:04.880Z
Duration: 70 min
Description: W1/D3 Landmine/barbell

Robin Musilli

Stacie

Gina

Holy moly ! I almost died lol  wry challenging but feel so good afterwards 🙌

Samantha

Oh my good golly gosh 🔥🔥🔥🔥🔥

Skye Beasley

Megan

So easy to follow! Also great so you don’t waste time trying to find a bunch of equipment. 
Tip: if you can’t find a corner, take a 45lb plate and lay it on the floor.
Place one end of the barbell in the center hole of the plate. Voila! Landmine anywhere!

- Alternating ball slams 2 x 20s
- Landmine kneeling shoulder circles 3 x 10
- Landmine squat x dl 3 x 15
- Landmineassisted dl with bo row 3 x 12
- Fb landmine deep sumo squat with front press 3	x 10
- Fb landmine lunge x sa press	3 x 10
- Fb plank with knee tapinto kickback 3 x 15

- Holding a ball, find a deep squat 
- Lift the ball in a circular motion to one side 
- When you get the ball above your head, slam it down to the ground 
- Repeat this action on the other side 
- Perform with precision and speed

FB - alternating ball slams

- On knees, reach landmine directly over your head 
- Lower landmine down to one side (about shoulder height) and press back up 
- Lower to other side and press back up 
- Keep spine in neutral

Landmine kneeling shoulder circles

- Straddle landmine and face away 
- Lower into deep squat and pulse 2x 
- Shift hips back in space and hinge forward at the waist to come into a deadlift 
- Return to stand and repeat

Landmine squat x DL

- In a staggered lunge position, keep the back leg straight and the front knee slightly bent with the landmine on the outside of the front leg 
- Holding onto the landmine, hinge forward from the waist and pull one arm into a row, moving the elbow towards the ceiling 
- Lengthen the arm and come back to stand 
- Keep feet planted and spine long

Landmine assisted DL with BO row

- Holding on to top of landmine barbell find a deep sump squat position 
- As you hinge at the hips and drop into squat, elbows bend inward 
- As you raise, press barbell forward and come to releve (onto the balls of your feet) 
- Keep shoulders pressed down and spine in neutral throughout

FB - landmine deep sumo squat with front press

- Begin in a lunge position
- With your elbow slightly in front of you press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

FB - landmine lunge x SA press

- On elevated surface, come into a forearm plank 
- Alternate let lifts (1x) 
- Alternate knee drops (1x)
- Keep hips stable and you move

Plank with knee tap into kickback

W1/D3 Landmine/barbell

Joleana 

Saved this. I am sweating hard. Do not underestimate this one!

Emily Avila

Amazing first day! Happy I have this to get me going again 💕

Charlene

W1/D1 Dumbbells

🥵🌶️this one made me feel the heat

Love this cable work out. Thorough and very good on the body without compromising the quality of the reps

W1/D2 Cable

I have not worked out in 3 weeks due to an injury and this was my first day back at it and I must say……WOW! I feel amazing!!!!!

Sasha

Yvette Cantu

W2/D1 Dumbbells / Gluteband

Great Wednesday workout 🏋🏼‍♀️

Kate

W2/D2 Dumbbells/Step or bench

April

Feeling great after this pump. All the mobility strength. Definitely paving way to more quality and heavier sets

W1/D3 Landmine/barbell

Community

More workouts from Sami Bossert