ジェン・セルターのインスタグラム(jenselter) - 2月24日 02時34分

Happy Sunday fam!! Change up your routine by incorporating the ‘landmine’! By changing a simple thing like the equipment you’re using, you can spice things up and make your exercise routine more exciting 😉 Save this video for the next time you’re in the gym!! (Link in my bio for all of my workout programs: you can start your FREE week trial today) -
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SQUAT PULSE WITH ALTERNATING PRESS;
Start In a wide stance with your toes slighting pointing outward. Sink low into your squat and hold the lower body in this position. The bar starts at one shoulder. As you do a small pulse, push the weight straight out by extending your arm and switch hands at the top. Continue in this movement for 20 repetitions!

SQUAT HOLD WITH ROTATION
Get into a wide stance with your toes slighting pointing outward. Sink low into your squat and hold the lower body in this position. Start with both hands holding the top of the bar at your chest. Begin the movement by pushing the bar away from you until your arms are straight. Keeping straight arms, rotate and let the weight fall to the left. Generate this twist from your trunk. Return back to center and pull the weight back to your chest. Push back out and repeat on the right side. Continue with this pattern 20 times!

SPLIT SQUAT HOLD & PRESS
Start with your left leg forward in a split squat position. Hold the top of the bar with your right hand. Sink low into your split squat and hold your back knee about 2” off the ground. Press the bar on a 45 degree angle until your arm is straight. Repeat 12 times before switching sides. Do this with control and make sure your torso and lower body stays still.

SINGLE ARM HIGH PULL
Start with your left leg forward in a long stance. Hinge forward until your upper body is almost parallel to the ground. Your right hand has the bar. As you pull the bar toward your ribs, keep your elbow wide and away from your body. Make sure your not shrugging your shoulder up towards the ear. Keep your shoulders pulled down and back throughout this exercise. Repeat 12 times before switching to the other side.

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