5 Random recommended exercises

1. Rickshaw Carry ( rickshaw carry frame, weight plates )
   Position the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame. Ensure your chest and head are up and your back is straight. Immediately begin walking briskly with quick, controlled steps. Keep your chest up and head forward, and make sure you continue breathing. Bring the frame to the ground after you have reached the end point.
2. Palms-down wrist curl over bench ( barbell, flat bench )
   Start out by placing a barbell on one side of a flat bench. Kneel down on both of your knees so that your body is facing the flat bench. Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge. Start out by curling your wrist upwards and exhaling. Slowly lower your wrists back down to the starting position while inhaling. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise. Repeat for the recommended amount of repetitions. Variations: This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed. You can also use a dumbbell instead of a barbell.
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. Straight-bar wrist roll-up ( barbell )
   Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position. Alternating between each of your hands, perform the movement by extending the wrist as though you were rolling up a newspaper. Continue alternating back and forth until failure. Reverse the motion by flexing the wrist, rolling the opposite direction. Continue the alternating motion until failure.
5. 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.