Target your hips, core, shoulders, lats, and triceps with this 4 exercise total body workout:
1. Landmine Split Stance 1-Arm Press:
This is a great exercise for strong and healthy shoulders. It targets the shoulders but it's an excellent core and total body exercise as well. Holding in the split stance position is good strength and stability work for the hips and knees. Keep the core engaged to avoid an arch through the lower back. Shoot for 2-4 sets of 6-15 repetitions.
2. Cable Tricep Pull & Press:
This exercise targets the triceps, lats, and core. Keep the core engaged to avoid an arch through the lower back. The key here is to take a 1/4 bow and hold that position throughout. A common mistake is to end up falling back on your heels as you pull the weight. Stay on top of the weight as you pull and then press. Be sure to keep the shoulders from coming up in a shrug posture. Shoot for 2-4 sets of 8-15 repetitions.
3. Physio Ball Push-Pull:
This is a gem of a core exercise. It targets the 6-pack ab muscles and particularly those hard to get lower abs. It's an important exercise to develop low back health and strength. Push your chest away from the ball and contract you glutes as tight as you can throughout the reps. Keep the chin tucked in a double chin position. Avoid the butt piking up in the air or allowing the low back to sag to the ground. Shoot for 2-4 sets of 8-15 repetitions (out and back is 1 repetition).
4. Landmine Deadlift:
The Landmine Deadlift is a great exercise to train the hip hinge pattern if you have trouble with other deadlift variations. It challenges the core in a unique way due to the offset position of the weight. It targets the hips and the core. Keep your chin tucked and your back flat throughout the motion. Take a bow on the way down and finish the lift in a statue tall position. Actively push down and away into the floor with your outside foot (the foot opposite the weight). Shoot for 2-4 sets of 4-8 repetitions.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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