While sitting on an exercise ball and holding dumbbells in both hands roll back until the ball is in the middle of your back. Push the DB's up and focus on the external rotation of the DB's at the top of the press. Perform as many reps as possible. Start with a lighter weight until you are comfortable with the mount and dismount.
Up Next in Day 2
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Landmine Press
With a secured olympic bar at one end, grasp the other end with one hand and press up and bring back down focusing on the squeeze in your chest in the middle. Perform as many reps as possible.
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Tricep Ext.
Laying down while holding DB's with a straight arm bend at the elbow slowly lowering the weight towards your head, once you have reached full flexion extend back up. Perform as many reps as possible, 3x.
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Landmine Split Press
With an landmine anchored bar, start with the weight supported in one hand by your shoulder with the same side leg back in a lunge type position. Push the weight up over head focusing on the explosion, while at the same time driving the back leg forward. AMRAP both sides.
