Landmine Single Arm Shoulder Press

Setup - Position a barbell in a landmine attachment or secure one end of barbell in a corner. Kneel on one leg facing the bar, gripping the end with one hand Movement - Using your opposite arm to your kneeling leg start with the end of the barbell hovering beside your shoulder. Holding the barbell with your palm facing inwards - Engage your core, maintain a neutral spine and press the barbell upward in a straight line. Fully extending your arm and bringing the barbell above your head - Slowly lower the barbell back down to the starting position

Lying Single Leg Banded Hip Thrusts

Banded Single-Leg Hipthrusts strengthens the glutes and hamstrings using one leg, with a band around the thighs to boost activation and hip stability How to Perform - Lie on your back with knees bent and feet flat, a resistance band looped just above your knees - Extend one leg straight out while keeping the other foot planted - Engage your core and squeeze the glute of the planted leg to lift your hips off the ground until your body forms a straight line from shoulders to knee - Hold briefly at the top, then lower with control

Lying Dumbbell Hip Thrusts

Setup - Lie on your back with knees bent and feet flat on the floor, hip-width apart - Hold a dumbbell on your hips with both hands (palms pressing into the dumbbell for stability) - Engage your core Movement - Drive through your heels to lift your hips toward the ceiling - Your body should form a straight line from shoulders to knees at the top - Squeeze your glutes hard at the top - Slowly lower your hips back to the floor without letting your glutes completely relax

Banded Dumbbell Hip Thrusts

Setup - Take a loop resistance band and place it around your thighs, just above your knees - Grab a dumbbell and place it across your hips, holding it with both hands to keep it stable. The dumbbell will add extra resistance to the movement - Lie flat on your back with your knees bent, feet flat on the ground, about hip width apart - Push your knees outward into the resistance band to activate your glutes and hip abductors before you begin the thrusting motion Movement - Press through your heels and squeeze your glutes to lift your hips off the floor - As your hips rise, the resistance band will create more tension as your knees are pushed outward, engaging the gluteus medius more - Keep your upper body and head resting on the floor. Your body should form a straight line from your shoulders to your knees at the top of the movement - Slowly lower your hips back down to the floor, resisting the pull of the band as much as possible

Banded Rear Delt Fly

Rear Delt Activation with a resistance band targets the muscles at the back of your shoulders. Using the band, you perform controlled movements that help improve shoulder stability, posture, and upper back strength How to Perform - Hold the resistance band with both hands - Pull the band towards your chest while squeezing your shoulder blades together

Arm Swings

Arm swings are dynamic movements that help warm up and loosen the shoulder joints and muscles. They improve blood flow, increase range of motion, and prepare the upper body for exercise How to Perform - Place your feet hip width apart with your arms fully extended above your head - Begin by lowering both of your arms in the opposite direction, moving them in a circle motion and keeping them fully extended - Meet both of your arms back at the top of the starting position and continue - Swap direction when you have completed one side for desired reps/seconds

Renegade Row

Setup -Start in a high plank position with a dumbbell in each hand, palms facing each other -Place the dumbbells directly under your shoulders and keep your arms straight -Set your feet slightly wider than hip-width to create a stable base -Keep your body in a straight line from head to heels, and engage your core to resist rotation Movement -Begin by rowing the right dumbbell toward your ribcage, keeping your elbow close to your body -Keep your hips square to the ground and avoid twisting through your torso -Lower the dumbbell back to the ground with control -Repeat the row on the left side -Continue alternating rows for the desired number of reps, maintaining plank position throughout

Push Up To Renegade Row

Setup -Start in a high plank position with a dumbbell in each hand, palms facing each other -Position your hands directly under your shoulders and your feet slightly wider than hip-width for balance -Keep your body in a straight line from head to heels -Engage your core and glutes to maintain stability throughout the movement Movement -Begin by performing a controlled push up, lowering your chest towards the ground -Keep your elbows close to your body and your core tight -Push back up to the starting plank position -Once at the top, row the right dumbbell toward your ribcage by driving your elbow up and keeping your body as still as possible -Lower the dumbbell back to the ground with control -Repeat the row on the left side -Continue alternating rows after each push up for the desired number of reps

Standing Dumbbell Rear Delt Flys

Setup - Hold a dumbbell in each hand with palms facing each other - Stand with feet hip-width apart and slightly bend your knees - Hinge forward at the hips so your torso is almost parallel to the floor. Keep your back straight and core engaged Movement - With a slight bend in your elbows, raise the dumbbells out to the sides until they reach shoulder height - Pause briefly at the top, squeezing your shoulder blades together - Slowly lower the dumbbells back to the starting position under control

Barbell B Stance RDLs

Setup - Stand with your feet hip width apart, and place one foot behind you in a staggered position. The B Stance foot should have the toes on the floor but with most the weight placed on the front (working) leg - Reach down and grab the barbell with a shoulder width, overhand grip. Keep your chest up and shoulders back, with your spine neutral - Before initiating the lift, tighten your core to stabilise your torso. Ensure that your weight is in your heel of the working leg, not on your toes Movement - Initiate the movement by pushing your hips back, keeping a slight bend in your knees and maintaining a neutral spine. Your back leg will remain in place while your working leg controls the movement - Lower the barbell towards your mid-shins, making sure to keep the bar close to your body - As you lower the barbell you should feel a stretch in your hamstrings and glutes of the working leg. Lower the barbell aiming for just below knee height - Begin the upward motion by driving your hips forward and pushing the weight through the heel of the working leg to stand back up to the starting position

Side Plank Dips

Setup - Start by lying by your side with your elbow directly beneath your shoulder and your legs extended straight - Press your forearm into the ground to lift your hips off the floor and your other arm in the air Movement - Slowly lower your hips towards the ground. Keep your body in a straight line - Once hips are nearly touching the ground, squeeze obliques and core to lift your hips back up to the starting position

Core Circuit

Continue to core circuit!

Incline Bicep Curls

Setup - Adjust bench to a vertical angle - Sit back on the bench with your feet flat on the floor Movement - Grab your dumbbells in each hand with an under grip (palms facing up) - Slightly bend your elbows to create tension and begin to curl dumbbells - Curl the dumbbells upward by bending your elbows and bringing the dumbbells towards your shoulders - Squeeze at the top before slowly lowering them back down to the starting position, keeping your elbows bent at the bottom

Seated Single Arm Cable Row

Set Up - Grasp the handle with your working arm at full extension. Engage your core and maintain a neutral spine before you pull back Movement - Pull handle towards your torso. Keep your elbow close to your body and lead with your elbow. Focus on pulling your shoulder blade back and down as you pull the weight - When your hand reaches your torso, squeeze your back muscles - Slowly reverse the motion extending your arm back out to the starting position

Close Grip Pulldowns

Setup - Sit down at a lat pulldown machine with your knees securely placed under the pads - Grab the close-grip bar with your palms facing towards you (underhand grip) and your hands positioned about shoulder-width or slightly closer Movement - Begin with your arms fully extended above you, and your chest slightly puffed up - Initiate the movement by pulling the bar down towards your chest, focusing on driving your elbows down and toward your sides rather than pulling with your hands - At the bottom of the movement, the bar should be just in front of your chest, and your elbows should be pulled down and back as much as possible - Slowly release the bar back to the starting position, keeping control of the movement

Dumbbell Calf Raises

Setup - Set a weight plate in front of you with a set of dumbbells - Position the balls of your feet on the edge of the plate, with your heels hanging off, so that you can drop your heels below the level of the platform while doing the movement. Your feet should be placed at about hip width apart - Hold the dumbbells in each hand. Hold onto support if necessary (e.g wall, railing) Movement - Begin the movement by pressing through the balls of your feet, lifting your heels as high as possible, and contracting your calf muscles at the top. Aim to squeeze your calves at the peak of the raise - At the top of the movement, your heels should be elevated as high as possible - Slowly lower your heels back down, allowing them to drop below the level of the platform for a deep stretch in the calves

Barbell Sumo Deadlifts

Setup - Place a loaded barbell on the ground in front of you. Ensure the barbell is centred - Stand with your feet wider than shoulder width apart, with your toes pointed outwards - Lower your hips so that your thighs are angled outward in line with your feet, keeping a neutral spine. Your knees should track in line with your toes and your shins should be vertical - Grip the barbell using a wide grip. Use mixed grip or overhand grip to do so - Engage your core and ensure that your spine stays neutral. Keep your shoulder blades retracted and chest up to help maintain a strong, stable position Movement - Push through your heels and begin to extend your hips and knees at the same time. Focus on keeping the bar as close to your body as possible - As you lift the bar extend your hips and knees until you are standing up fully - To return to the ground, initiate the movement by hinging your hips back, pushing all the weight to the backs of your heels. Your chest should lower simultaneously, and your knees should bend as the bar travels downwards - Lower the barbell until it lightly touches the floor, then reset your position before performing your next rep

Elevated Barbell Squats

Setup - Place a weight plate or specialised weight under your heels - Place the barbell across your upper traps. Stand with your feet shoulder width apart with your toes externally pointed outwards slightly. Place your heels securely on the elevated surface Movement - Begin the squat by bending your hips and knees at the same time. Sit your hips back and down towards the floor while keeping your chest up and your spine neutral - As you lower yourself, allow your knees to travel forward over your toes while keeping the weight on your heels or mid foot - Lower yourself until your thighs are parallel to the floor or slightly deeper - Press through your heels and the balls of your feet to extend your knees and hips back up to the starting position

Dumbbell Skull Crushes

Setup - Lie flat on a bench - Hold a dumbbell in each hand, with your arms fully extended towards the ceiling. Your palms should face each other - Your feet should be flat on the floor, and core engaged Movement - Lower the dumbbells towards your forehead by bending your elbows. Keep your upper arms stationary only your forearms should move - Aim to bring the dumbbells past your forehead and level with your ears - Press the dumbbells back up to the starting position

Dumbbell Curl to Press

Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand with your arms fully extended at your sides and your palms facing forward Movement - Begin to curl the dumbbells toward your shoulders by bending your elbows. Keep your elbows stationary during this movement -Rotate your wrists so your palms are facing inwards as you press the dumbbells above your head to full extension - Reverse the movement by lowering the dumbbells back to shoulders and reversing the bicep curl to bring yourself back to the starting position