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  • Landmine T Bar Rows

    Grab a v bar and place it under the bar's collar.
    Hinge forward with a flat back and pull your elbows straight back toward the ceiling.
    Fully extend your elbows before initiating the next rep.

  • Barbell Pullover

    Lie flat on bench holding barbell above chest with slight elbow bend.
    Lower bar in an arc behind head until you feel a deep stretch.
    Pull bar back over chest using lats and triceps under control.

  • Barbell Shoulder Extension

    Hold barbell behind hips with straight arms and palms facing back.
    Keeping arms straight, lift bar slightly backward until lats engage.
    Lower bar slowly to starting position while maintaining tension.

  • Landmine Meadows Row

    Stand perpendicular to the barbell and hinge forward with a staggered stance.
    Grip the barbell end with your closest hand.
    Pull your elbow upward, bringing the barbell toward your hip.
    Lower the barbell until your arm is fully extended.
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