Landmine RDLs and Squats
Warm-Up
Dynamic Stretches:
Hip flexor stretches: 2 rounds of 30 seconds per leg
Hamstring stretches: 2 rounds of 30 seconds per leg
Bodyweight Squats: 2 sets of 12 reps
Hip Airplanes: 2 sets of 10 reps per leg
Main Workout: Strength Focus
Landmine Squats (Strength Focus)
Warm-Up Sets:
1st Warm-Up: 12 reps at 50% of working weight
2nd Warm-Up: 8 reps at 70% of working weight
Strength Sets:
Sets: 4
Reps: 6-8
RIR: Keep 2 reps in reserve on the last set
Instructions: Focus on controlled descent and explosive upward movement. Keep the core tight and weight evenly distributed.
Landmine Romanian Deadlifts Single Leg
Warm-Up Sets:
1st Warm-Up: 10 reps at 50% of working weight
2nd Warm-Up: 6 reps at 70% of working weight
Strength Sets:
Sets: 4
Reps: 6-8
RIR: Keep 2 reps in reserve on the last set
Instructions: Maintain a slight bend in the knees, hinge at the hips, and keep your back flat. Focus on engaging the hamstrings and glutes.
Tib and Calf Work
Tibialis Raises (Tib Bar or Bodyweight)
Sets: 3
Reps: 15-20
Standing Calf Raises (Straight Legs)
Sets: 3
Reps: 15-20
Accessory Work
Copenhagen Planks
Sets: 3
Reps: 20-30 seconds per side
Weighted Glute Bridges (Optional)
Sets: 3
Reps: 12-15
Optional Sled Work
Sled Push/Drag
Distance: 50 meters forward then backward 50 Meters
Sets: 3
6. Cool Down
Stretch calves, hamstrings, and hips (2 rounds of 30 seconds per stretch)
Child’s Pose Stretch: 1 minute