Grab the bar with an overhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body and build momentum. Finish by pulling up with your arms.
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Stand with landmine on left, feet slightly staggered, right leg forward. Grab barbell in left hand, hinge torso forward, and extend both arms down to start. Keeping right fingertips pointed to floor, row left arm so elbow points to back wall.
Sit on bench, feet on floor, a heavy dumbbell in left hand, holding it at shoulder level to start. Press dumbbell overhead, then return to start for 1 rep. Do all reps on left side, then switch sides.
Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend your hips back until your torso is about parallel to the floor. Allow your arms to hang. Now squeeze your shoulder blades together and raise your arms out 90 degrees, with thumbs pointing up, until your upper arms are parallel to the floor.
Attach a suspension system trainer to a pullup bar. Grab the handles so you’re looking up at the pullup bar. Walk out until you can extend your arms without hitting the floor. Hang from the straps so that your body forms a straight line. Pull yourself up until the handles reach the sides of your chest. Lower and repeat.
Stand with legs straight and hands on the floor. Walk your hands out. Keeping legs as straight as possible, walk your feet back to your hands using short steps from your ankles.
Straddle a bench set to a 45-degree incline, a light (3 to 10 pounds) dumbbell in each hand. Raise arms up and out to form the letter Y. Hold this position for 5 to 8 seconds.
