- Start by lying down on your stomach on a yoga mat or a comfortable surface.
- Place your elbows underneath your shoulders, keeping your forearms parallel to each other.
- Press your palms and forearms firmly into the ground to lift your chest up, while keeping your hips and legs relaxed.
- Make sure your shoulders are relaxed and away from your ears. Gently roll your shoulder blades down and back to open up your chest.
- Lengthen your spine by lifting the crown of your head towards the ceiling, while keeping your chin tucked in slightly.
- Stand in front of the landmine with your feet hip-width apart and your knees slightly bent. Grasp the landmine barbell with both hands, palms facing each other, and hold it in front of your thighs.
- Keeping your back straight and your core engaged, hinge at the hips and push your hips back, allowing the landmine to travel down your thighs. Lower the landmine by bending forward at the hips while keeping your back flat, allowing the barbell to move closer to the floor. Continue the movement until you feel a stretch in your hamstrings, keeping your legs relatively straight but with a slight bend in the knees.
- Reverse the movement by pushing your hips forward and driving through your heels while keeping your back straight.
- Repeat for the desired number of reps.
- Hold medicine ball while standing on one leg.
- Hinge forward on one leg, extending other leg behind.
- Return to starting position. Repeat on other leg.
- 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.
