BodyHero

Rickshaw Carry

Instructions : Load the rickshaw frame evenly and stand between its handles. Bend your hips and knees, take a firm grip, brace your trunk, and push through your feet to stand with the frame clear of the ground. Walk with short, controlled steps, keeping your torso tall and the frame steady. Continue breathing. Stop before setting the frame down by bending your hips and knees under control.

Single-Leg Press

Instructions : Sit with your head, back, and pelvis supported by the leg press. Place one foot on the platform in line with its hip and move the other leg clear of the sled. Support the load and release the machine’s safety catches as directed. Bend the working hip and knee until just before your pelvis or lower back shifts. Press through the whole foot to extend the leg without snapping the knee straight. Finish one side, secure the sled, then switch.

Landmine twist

Instructions : Secure one end of the barbell in a landmine and hold the other end with both hands. Stand facing the anchor with a wide, stable stance and lift the bar in front of you near shoulder height. Keep your arms long and your trunk braced as you guide the bar down toward one hip. Turn your hips and pivot your feet with the movement. Reverse the arc through the center to the other side without jerking or forcing your lower back.

Weighted pull-up

Instructions : Secure the added weight to a dip belt and take an overhand grip on a sturdy pull-up bar just outside shoulder width. Begin hanging still with straight arms and your abdomen braced. Draw your shoulders down, then pull your elbows toward your sides until your chin clears the bar. Lower steadily to straight arms while keeping the weight from swinging. Maintain a stable trunk rather than kicking or exaggerating the arch in your back.

T-Bar Row with Handle

Instructions : Anchor one end of a barbell in a landmine, load the free end, and loop a double-D handle beneath the shaft next to the plates. Straddle the bar, grip the handle, and lift into a hip hinge with bent knees and a braced, steady back. Let your arms extend, then draw your elbows behind you to bring the handle toward your upper abdomen. Pause briefly and lower to straight arms without swinging your torso.

Palms-down wrist curl over bench

Instructions : Kneel facing a flat bench and hold a light barbell with your palms down. Rest your forearms on the bench so your hands and wrists project beyond its edge. Keeping your forearms pressed against the padding, lift your knuckles by extending your wrists. Pause within a comfortable range, then slowly let the wrists bend downward again. Move at the wrists only; avoid lifting your elbows or bouncing the bar.

Atlas Stones

Instructions : Place the stone close to a stable loading platform and stand astride it. Reach around the sides with long arms and grip underneath, pulling it firmly against your body. Extend your legs and hips to lift it past your knees, then sit back and support it on your thighs. Reposition your arms over the stone and hug it to your chest. Drive upward through your legs and hips to roll it onto the platform; ensure it is stable before releasing it.

Dumbbell front raise to lateral raise

Instructions : Stand tall with a dumbbell in each hand beside your thighs and a slight bend in your elbows. Brace your abdomen and raise both weights forward until they reach shoulder height. Keeping the elbow bend steady, move your arms outward to the sides at that height. Slowly lower the dumbbells back to your sides. Repeat without shrugging, leaning backward, or swinging the weights.

Clean from Blocks

Instructions : Set the barbell on stable pulling blocks at the intended height. Take a clean grip just outside your legs, brace your trunk, and establish the posture you would use at that point in a clean. Push through the floor and extend your legs and hips, keeping the bar close. As the bar rises, pull yourself underneath and rotate your elbows forward to catch it across your shoulders in a squat. Stand fully with control, then reset the bar on the blocks.

Incline Hammer Curls

Instructions : Sit against an incline bench with a dumbbell in each hand and both feet planted securely. Let your arms hang beside the bench with your palms facing inward and wrists straight. Bend your elbows to raise the dumbbells toward your shoulders while keeping your upper arms still. Pause without bringing the elbows forward, then lower slowly until your arms are extended. Keep your back supported and avoid swinging the weights.