1A. Bench Press
Sets: 5 Reps: 5
Grasp the bar with hands just outside shoulder width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.
1B. Leg Lower
Sets: 5 Reps: 10
Lie back on a bench with your hips right at the end. Reach back and grasp the sides of the bench to secure yourself. Brace your abs and raise your legs until they’re perpendicular to the floor. Slowly lower your legs until you fee you can’t control the descent anymore, then raise them back to the starting position. Keep your lower back on the bench at all times.
2A. Lat Pulldown
Sets: 4 Reps: 10
Sit at a lat-pulldown station and secure your knees under the pads. Grasp the bar with your hands outside shoulder width and squeeze your shoulder blades together as you pull the bar to your collarbone.
2B. Assisted Glute-Ham Raise
Sets: 4 Reps: 5
Face away from the lat-pulldown station and kneel on the seat, securing your ankles under the pads. Your knees should be bent 90 degrees. Have a partner stand near you for support or have a sturdy object nearby. Slowly straighten your knees and lower yourself as far as you can. Keep your abs braced and hips extended. Squeeze your glutes and bend your knees to pull your body back up to vertical.
3A. Landmine Press
Sets: 3 Reps: 8 (each arm)
Use a landmine unit or wedge a barbell into a corner. Load the end of the bar closest to you with a plate and hold the same side of the bar at the very end with your left hand. Get into a staggered stance with your right foot in front. Press the bar overhead from shoulder level.
3B. Landmine Reverse Lunge
Sets: 3 Reps: 8 (each leg)
Use the same setup as the landmine press but step back into a lunge, lowering your rear knee until it nearly touches the floor.
3C. Landmine Row
Sets: 3 Reps: 10 (each arm)
Rest your left knee on a bench and place your left hand farther up the bench for support. Pick up the loaded end of the bar from the floor with an overhand grip—the other end still attached to the landmine—and row it up to your side.