5 Random recommended exercises

1. T-Bar Row with Handle ( barbell, weight plates, landmine attachment, double d row handle )
   Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement. After a brief pause, return to the starting position.
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. Palms-down wrist curl over bench ( barbell, flat bench )
   Start out by placing a barbell on one side of a flat bench. Kneel down on both of your knees so that your body is facing the flat bench. Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge. Start out by curling your wrist upwards and exhaling. Slowly lower your wrists back down to the starting position while inhaling. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise. Repeat for the recommended amount of repetitions. Variations: This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed. You can also use a dumbbell instead of a barbell.
4. Dumbbell front raise to lateral raise ( dumbbells )
   In a standing position, hold a pair of dumbbells at your side. This will be your starting position. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating. At the top of the exercise move the weights out in front of you, keeping your arms extended. Lower the weights with a controlled motion. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides. Lower the weights to the starting position.
5. Atlas Stones ( atlas stone, loading platform )
   Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold. Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground. As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs. Sit low, getting the stone high onto your chest as you change your grip to reach over the stone. Stand, driving through with your hips. Close distance to the loading platform, and lean back, extending the hips to get the stone as high as possible.