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📣Starting 5 Exercises Series | 5 of 5

Exercise 5: Landmine Deadlift to Rotational Press
Set-up: Stand with feet hip-width apart, holding the landmine bar. Hinge at the hips to perform a deadlift, then rotate your torso and press the bar diagonally overhead. Return to start with control.
Focus: Full-body strength, hip hinge power, rotational stability, and shoulder control.
Why it matters: Develops explosive rotational power and coordination, essential for sports like baseball, golf, tennis, and basketball where twisting and power transfer through the hips and torso are key.

📣 Starting 5 Exercises Series | 4 of 5

Exercise 4: Landmine Curtsy Lunge
Set-up: Stand holding the landmine bar at chest height. Step one leg diagonally behind into a curtsy lunge, keeping the front knee stable and chest tall. Drive back up to standing with power.
• Focus: Hip engagement, single-leg strength, and rotational stability.
Why it matters: Athletes in basketball, soccer, tennis, and other change-of-direction sports need strong hips for lateral movement and power production. This exercise builds control and explosiveness in those exact patterns.

📣 Starting 5 Exercises Series | 3 of 5

Exercise 3: Slant Board Lunge Pass-Through
Set-up: Stand in a lunge position on a slant board with the front foot in a heel raised, plantarflexed position. Front knee drives over the toe in an isometric stance. Holding a light to medium heavy dumbbell, pass it back-and-forth through your legs in a controlled motion.
• Focus: Asymmetric loading on the patellar tendon and ankle proprioception.
Why it matters: Builds tolerance to forward knee loading while challenging ankle stability. Perfect for athletes in cutting, sprinting, and jumping sports—improves tendon resilience and body awareness under load.

📣Starting 5 Exercises Series | 2 of 5

Exercise 2: Achilles hop step back
Set-up: Begin in a staggered stance, front leg on a step/box. Take 3 small, controlled hops backward, staying balanced. After the third step, perform a forward hop on the front leg, landing with control.
Focus: Achilles stiffness, tendon loading, and single-leg reactivity.
Why it matters: A controlled way to strengthen and challenge the Achilles for athletes. Running, basketball, and soccer all demand explosive push-off and resilient tendons. Building stiffness here = better spring, power, and a potential lower injury risk. If it can be during rehab, it can and shoulder be used after.