5 Random recommended exercises

1. Landmine twist ( barbell, landmine attachment, weight plates )
   Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position. Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise. Reverse the motion to swing the weight all the way to the opposite side. Continue alternating the movement until the set is complete.
2. T-Bar Row with Handle ( barbell, weight plates, landmine attachment, double d row handle )
   Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement. After a brief pause, return to the starting position.
3. Dumbbell front raise to lateral raise ( dumbbells )
   In a standing position, hold a pair of dumbbells at your side. This will be your starting position. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating. At the top of the exercise move the weights out in front of you, keeping your arms extended. Lower the weights with a controlled motion. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides. Lower the weights to the starting position.
4. Single-Leg Press ( leg press machine, weight plates )
   Load the sled to an appropriate weight. Seat yourself on the machine, planting one foot on the platform in line with your hip. Your free foot can be placed on the ground. Maintain good spinal position with your head and chest up. Supporting the weight, fully extend the knee and unlock the sled. This will be your starting position. Lower the weight by flexing the hip and knee, continuing as far as flexibility allows. Do not allow your lumbar to take the load by moving your pelvis. At the bottom of the motion pause briefly and then return to the starting position by extending the hip and knee. Complete all repetitions for one leg before switching to the other.
5. Atlas Stones ( atlas stone, loading platform )
   Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold. Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground. As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs. Sit low, getting the stone high onto your chest as you change your grip to reach over the stone. Stand, driving through with your hips. Close distance to the loading platform, and lean back, extending the hips to get the stone as high as possible.