5 Random recommended exercises

1. Landmine twist ( barbell, landmine attachment, weight plates )
   Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position. Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise. Reverse the motion to swing the weight all the way to the opposite side. Continue alternating the movement until the set is complete.
2. Incline Hammer Curls ( dumbbells, incline bench )
   Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position. Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary. Continue to the top of the movement and pause, then slowly return to the start position.
3. 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.
4. 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.
5. Weighted pull-up ( pull-up bar, dip belt, weight plate )
   Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip. You'll want to bring your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out. This will be your starting position. Now, exhale and pull your torso up until your head is above your hands. Concentrate on squeezing your shoulder blades back and down as you reach the top contracted position. After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched.