Name: Playbook - Sami Bossert - W3/D3 Landmine set up/Step Or Bench
Uploaded: 2024-01-01T23:52:04.972Z
Duration: 70 min
Description: W3/D3 Landmine set up/Step Or Bench

Kate

🔥these will have you breaking a sweat and working on your stability

Emily Avila

- Landmine triple threat 3 x 40sec
- Landmine assisted dl with bo row 3 x 40 sec Each Side
- Fb landmine sumo bench squat with front press x 2  3 x 40sec
- Fb landmine lunge x sa press  3 x 40sec
- Fb double sld x clean x squat 3 x 40sec
- Landmine donkey kick 3 x 30 sec Each Side

- In wide sumo squat stance, bend at the knees and pull landmine into chest as you lower 
- Press landmine up as you come back to stand and lift into calf raise 
- Keep spine in neutral

Landmine triple threat

- 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

- Sitting on a bench with knees turned out and feet wide, hold end of barbell at chest (elbows pulled in) 
- Drive heels down and come to stand as you press the barbell out (keep shoulders down) 
- Come back to a seated position and press the arms out about 1/2 way 
- Bring hands back into chest and repeat sequence 
- Keep spine long

FB - landmine sumo bench squat with front press x 2

- Come into static lunge position and hold landmine on the same side as front foot 
- Hold the landmine at shoulder height with a bend elbow and lunge down 
- As you come back to stand, press landmine overhead 
- Keep spine in neutral

Landmine lunge with SA wide press

- Standing in front of a bench, hold weights at shoulders as you lower and tap glutes to bench (keep weight in heels) 
- As you come back to stand, lower weights from shoulders and perform a deadlift, pulsing 2x at the bottom (palms facing shins) 
- Clean by pulling elbows up and rotating the weights back to your shoulders as you stand (palms face each other)

FB - Double SLD x clean x squat

- In quadruped, place landmine behind one knee 
- Keeping the knee bent, lift foot up if you were going to place it flat on the ceiling above you 
- Squeeze into the hamstring 
- Keep spine in neutral

Landmine donkey kick

W3/D3 Landmine set up/Step Or Bench

Joleana 

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

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

Robin Musilli

Stacie

Gina

W1/D3 Landmine/barbell

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 🏋🏼‍♀️

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

W3/D3 Landmine set up/Step Or Bench

Community

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