Meghan Callaway – The Ultimate Pull-Up/Landmine Package

Landmine training and the countless exercises you can perform are badass, empowering, and extremely beneficial, and can be a key component in your training arsenal. While using a landmine attachment is great, it is not mandatory. You can rest the barbell against a secure surface like a wall, box/other object, or on a no-slip surface. So really, all that is required to perform landmine exercises is a barbell and perhaps several weight plates. To be very clear, you absolutely need to be sure that the bar is in a stable position and will not slip. This IS necessary.

BENEFITS OF LANDMINE EXERCISES

Unfamiliar with landmine exercises? They involve an angled barbell movement. One end of the barbell is in a fixed position on the ground (or in a landmine attachment), and the opposite end of the barbell is held by the trainee.

• Efficient – You can often seamlessly transition from one exercise to the next, so you can get more done in less time. Who doesn’t want that?
• Minimal Equipment Required – All you need is a barbell and perhaps several weight plates. You may also use a band to provide additional resistance. While having a landmine attachment is great, it is not mandatory.
• Friendlier For Developing And Advancing Lifters – Landmine exercises mimic many movements that are done with barbells and dumbbells, but are often easier to learn.
• Targets Most Fundamental Movements – Landmine exercises can be extremely useful in helping trainees master most of the key fundamental movements (squatting, hinging, lunging, pushing, pulling).
• Low Intimidation Factor – Let’s face it, not everyone has the desire to perform barbell lifts, and there is nothing wrong with this whatsoever. Training should be fun and empowering, and should not bring people needless stress.
• Provides Similar Benefits To Many Olympic Lifts – Landmine “power” exercises can be a great tool for athletes, and often provide similar benefits to Olympic lifts, but are easier to learn, and are generally lower risk.
• Injury Recovery/Training Around An Injury – Due to the fixed position of one end of the barbell and the more stable and predictable bar path, landmine exercises can sometimes be an extremely valuable tool to use during injury recovery.
• Conditioning – Once you are extremely technically proficient at performing 100% of the exercises in this program, and have developed the necessary levels of full body strength, controlled mobility, and stability, you may progress to performing conditioning circuits where you do each superset I’ve provided without rest (or less rest) between the 3-4 sets.

What You’ll Learn In The Ultimate Pull-Up/Landmine Package

The Ultimate Landmine Program

The Ultimate Landmine Program Package is almost 140 pages. I have broken this program into 2 phases, each phase coming with 3 different full body workouts. Each phase can last anywhere from 8-12 weeks, but there is no set timeline.

In each phase, I have provided exercises that will help you:

• Improve your lower body strength.
• Improve your upper body strength.
• Improve your full body power.
• Improve your scapular and shoulder controlled mobility (and stability).
• Improve your lumbo-pelvic stability/core strength. This includes the glutes.
• Improve your grip strength.
• Improve your upper body muscle hypertrophy.

The Ultimate Landmine Program – Supplemental Exercises

I am never one to leave any stones unturned. So with your purchase you also get some additional exercises you can do as part of your warm-up, after you’ve performed each landmine workout, or on “off-days.”

These exercises require minimal equipment, and address different key components, including:

• Lumbo-pelvic stability
• Adductor strength
• Psoas strength
• Hamstring strength (particularly eccentric)
• Shoulder and scapular controlled mobility (or stability)
• Elbow health
• Foot strength and stability

The Ultimate Landmine Program – The Program Charts

To make your life very easy, I have included Ultimate Landmine Program Workout Charts. This 11 page pdf consists of each workout provided in The Ultimate Landmine Program, and includes all of the exercises, a link to each exercise video, the number of sets, reps, and tempo.

However, to ensure you are performing each exercise correctly, and so you achieve optimal results, I absolutely recommend that you read through all of the comprehensive exercise tutorials and tips I give in The Ultimate Landmine Program, and watch all of the videos. This is extremely important.

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