THE WORKOUT

Run through all four moves, resting for 60 seconds between exercises

1

LANDMINE SQUAT

Targets: Quads, glutes, hamstrings, core

Do: 3 sets of 10-12 reps (a) Start standing with your feet a little wider than hip-width apart, toes turned out, with both hands clasped around the landmine above your head. Lean into the bar slightly with your body at a slight angle.

(b) Squat down, keeping your chest upright, and then drive through your heels up to standing.

3

LANDMINE ANTI-ROTATION

Targets: Core, shoulders Do: 3 sets of 8 reps

(a) Take the bar in both hands, slightly bend your knees and place yourself in a slight posterior tilt position (tuck your bum under).

(b) Rotate your arms from left to right while keeping your torso facing forwards.

2

KNEELING SINGLE-ARM LANDMINE PRESS

Targets: Shoulders, core Do: 2 sets of 8-10 reps on each side

(a) Kneeling on your right knee, with your left leg bent in front, take the bar in your right hand and rest it on your shoulder.

(b) Engage your core and, slightly leaning towards the bar, drive your arm directly upwards. Then slowly lower back to the starting position.

4

LANDMINE LUNGE

Targets: Hamstrings, glutes, quads

Do: 2 sets of 8-10 reps on each side

(a) Stand with your left leg in front of you and your right leg behind and hold the bar in your right hand.

(b) Lower into a lunge, making sure your weight is evenly distributed between both legs, then push back up to standing.