Kerry Harris Health

A kneeling landmine push is a shoulder press variation using a barbell anchored at one end (landmine set-up), performed from a half-kneeling position.
My barbell is 15kg and I added 5kg, did 4 sets 10 each side .

You press the bar up and slightly forward in an arc rather than straight overhead.
Protecting my RC post surgery is key for me , I also love how my core works.

✔ Shoulder-friendly – The angled press is easier on the joint than strict overhead pressing (great if you’ve had rotator cuff issues 🙋🏼‍♀️)
✔ Core activation – Half-kneeling position challenges stability and anti-rotation strength.
✔ Safer overhead pattern – Less strain on lower back because the load path is forward, not directly overhead.
✔ Improves scapular control – Encourages natural upward rotation of the shoulder blade.
✔ Great for strength + rehab crossover – Builds pressing strength without aggressive joint stress.

It’s one of my favourite “smart strength” moves — powerful but protective.

Some of clients are enjoying having them in their sessions . Do you do them? You can add in squats and lunges .. rows too.

A kneeling landmine push is a shoulder press variation using a barbell anchored at one end (landmine set-up), performed from a half-kneeling position. My barbell is 15kg.

You press the bar up and slightly forward in an arc rather than straight overhead.

✔ Shoulder-friendly – The angled press is easier on the joint than strict overhead pressing (great if you’ve had rotator cuff issues 🙋🏼‍♀️)
✔ Core activation – Half-kneeling position challenges stability and anti-rotation strength.
✔ Safer overhead pattern – Less strain on lower back because the load path is forward, not directly overhead.
✔ Improves scapular control – Encourages natural upward rotation of the shoulder blade.
✔ Great for strength + rehab crossover – Builds pressing strength without aggressive joint stress.

It’s one of my favourite “smart strength” moves — powerful but protective, particularly post RC surgery.
I used 20kg and did 4 sets of 10 as part of my strength session.

My warm consists of band work, internal and external rotation, wall scapular slides, incline narrow press-ups and banded face pulls.

I also added in reverse grip lat pulldowns, narrow bench press , and chest supported dumbbell row.
Tuesday strength done and dusted ✅

Cheesy music to hide the huffing . 🥵 It ain’t a pretty video , do I care? No. Do I want to show you and teach you , yes!

Let me know if you incorporate landmine work into your training and let me know if you try this little upper body sesh.
Some of my clients are having a little landmine work in their sessions and enjoying it💪🏻

Today’s strength session

Band work warm up and mobilisation

Db pullovers x10 12.5
Lat pulldown x10 40.5 kg
Rear delt fly x10 with 12kg total
X3 sets

Tricep kickbacks with squeeze/hold x10 10kg total
Over head Tricep ext x10 12kg
Bicep curls x10 12kg total
( bicep protection, keeping it light )
X3 sets

Plank renegade row x20 12kg ( 6 each hand )
X2 sets

10 min climb ride on the bike
Monday ✅
Never skip Monday. Start the week strong with the right headspace and watch the rest of the week fall into place .

WHAT YOU NEED:
Mat
Water
Set of 6kg DB
Set of 7.5kg DB
Set 10kg Db
35 mins of your day and zero excuses !!

Core:
Plank drag 6kg
Ab cycles slow
X4 sets 45 secs each set
10 sec rest

Conditioning :
Bent over Row x2 7.5kg
Squat press x2 6kg
X4 sets 15
move with power and precision , 20 secs rest

Strength:
Side lunge with 10kg goblet hold , alternate sides, low and deep
Chest press x2 10kg with glute bridge
Ab crunch extension 10kg
X4 sets 20 secs rest

Accessory work
X3 sets 30 secs 10 sec rest
Kneeling :
Accross bicep curl alt sides x2 6kg
Tri ext x2 6kg
Hi low plank

Have a go and let me know . Adjust the weights accordingly , these were what I used.
Love yourself, care for yourself, we have one body, cherish it.

Self love for me 💞

Short of time to lift?
“I’ve got no time “ I hear this a lot.. we can all find 15 minutes surely🤷🏼‍♀️
So…with that in mind, I gotcha.

Most days I see between 7 and 8 clients , to then train myself is often a busman’s holiday! 🤨
BUT
I did make the effort to squeeze some lifting in, (3 short sessions this week in fact 😇) today I wanted to lift heavy, increase the reps to get my HR up ( maxed at 149!!!) and very little recovery.
15 mins is all,… so no excuses !
I used x2 10kg dumbells and x2 6kg

Save this, try it. 💪🏻

20 reps suitcase squats using both 10’s
20 reps military press using the 6’s

20 single rear leg lunges using one 10
Bicep curls 20, using both 6’s

SLDL 20 using both 10’s
Tricep kickbacks 20 using both 6’s

Alt leg rear lunges 40 using both 10’s
Bent over power row 60 secs using both 10’s

Sweating profusely , clothing soaked and puffing like a steam train 🥵😂
Get it done !!!

Not often I get dressed up.
Tonight I did 💃🏼

Appreciation post.
This year I really wanted to practice a little more gratitude and appreciation , so today it’s for my husband, Dean 🥰

This man is honestly the strongest, healthiest he has ever been… and it makes my heart so full to watch.

When we first met, he lived on Sunpat on toast, two sugars in his tea and a freezer with frozen food, didn’t really eat many veggies let alone drink water !
Now he’s making his own homemade crisps, choosing real food, researching recipes, fuelling his body properly and actually enjoying it,and training with intention and more structure .🏋🏼‍♀️

He takes on board everything I suggest, never complains, never rolls his eyes — ( maybe sometimes 🤣), he just gets on with it and shows up for himself. And that, to me, is huge.😍

I’ve loved watching him evolve over the years. Loving someone is wanting them to thrive… to be healthy, strong, energised and around for a very long time yet. It’s guiding them, nourishing them and cheering them on every step of the way.

So here’s to you, Dean. I’m beyond proud of you and so grateful I get to do life with you

❤️ ❤️

3 sets 12
3 exercises :
Single arm row
Pullovers
Rear delt flyes
25 mins, get it done.!!
Keeping it efficient, simple. Working that lymph system, burning fat and calories , building muscle, supported with good nutrition, rest and hydration.
Strength training is so very important .
I’m training for my older body, ✌🏼
Keeping fit, strong, mobile , setting a good example to my family.
I have a couple of daytime sessions available if you’d like some training support 🏋🏼‍♀️

I love the new year. I adore Christmas I really do , but I love the new reset, goal setting , not just in the gym , but life! It’s exciting having a new fresh chapter ready to be written..
be kind to yourself, listen to your body and give it what it needs. Love it, it’s the only one you’re going to get. ✨😘🥰
Show up and be the best you, you can

✨ Happy New Year ✨
Wishing you all a year filled with good health, happiness, calm minds and lots of joy 💛
Thank you for your continued love and support — I’m so grateful for this wonderful community.

Here’s to looking after ourselves and enjoying the journey together ✨
Kerry 💛xx

20 min indoor spin, didn’t go mad, felt good to heat the body up.✔️
Then I did upper body✔️
3 sets x12 reps supersets
I’ve been battling severe pain for weeks in my elbow, I just need to get lifting, enough is enough!

Lat pulldown, slow with intention 35kg
Single arm rows 12.5kg

Inc BB chest press 20kg
Tricep ext 8kg elbows flared

Pullovers 12kg
Rear delt flyes 5kg each hand

Cheesey photo to record session ✔️😜
Took me 30 mins, minimal rest.
Painful at times hence I went lighter with weights.

Did I enjoy it- no!
Did I want to do it- no!
Being honest… BUT do I feel good for it, YES!

Right now , it’s back to work!!!
Happy Monday y’all