- Setup a landmine with your back on a box.
- Lay the end of the bar over your hip.
- Push your hips toward the ceiling until you feel a contraction, then bring your hips back toward the floor.
- Grab the end of the landmine and stand perpendicular to the bar.
- Lift your inside leg and keep your outside leg planted.
- Push your hips back keeping your knees mostly extended. When you feel the stretch in your hams, push your hips forward until you are standing upright.
- Hold the end of the bar in front of you.
- Pop your hips, pull your elbows up to the ceiling, and get underneath the bar.
- Hold the end of the bar in a goblet position.
- Push your hips back and break at the knees.
- Reach at least parallel with the ground before pushing through your heels back to the starting position.
