- Hold the plate with both hands at chest height.
- Keeping your core tight and your chest up, squat down as low as you can go while keeping your feet flat on the ground.
- Hold the squat position and reach the plate forward, keeping your arms straight and your back straight.
- Return the plate to your chest while you hold the squat position and repeat reaching the plate in front of you
- Lower into a squat position, keeping the plate at chest height.
- Slowly curl the plate towards your shoulders, keeping your elbows close to your body.
- Hold for a moment at the top of the curl before lowering the plate back to chest height.
- Repeat the curls as you hold the squat position.
- Stand facing the barbell while holding the end of the bar at your side with one hand.
- With the leg on the same side of your body as the barbell, lunge backward and across your body at a 45 degree angle while keeping your weight on your front heel to lower your back knee gently to the ground.
- Drive through your front heel as you step back to the starting position, and repeat for the desired number of reps before switching sides.
- Stand facing the landmine with your feet shoulder width apart while holding the end of the barbell in your hands with your arms fully extended down towards the ground.
- While keeping your torso tall and core engaged, step directly out to one side, using the foot you have stepped out with to sit down into the lunge while keeping your other leg straight.
- Drive through your heel on your bent leg as your step together to return to the starting position.
- Repeat for desired number of reps on the same side before switching sides.
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