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You'll build up your back, glutes, and hamstrings without wasting any time.

Life happens, so no matter how committed your are to your workouts, some days you need to get in and out of the gym ASAP.

But just because you're short on time, that doesn't mean your workout has to skimp on quality. Take this series for proof of concept. If you have access to a landmine and a few minutes to spare, you can blast your posterior chain with the same intensity as an all-out workout.

Men’s Health fitness director Ebenezer Samuel, C.S.C.S., created this landmine row drop set to pack three solid standalone exercises into one series to hit your entire posterior chain— mid-back, lower, back, even glutes and hamstrings. In just three sets, you have an effective, efficient workout on those days when you’re pressed for time. But it's not just for a rushed workout—consider this to be the perfect finishing move on an all-out back training day.

One of the greatest back moves starts off this drop set. Remember to keep your hips in the hinge, and your glutes and core engaged as you row to your chest. In this set, you’re going to aim for as many reps as possible. When you can't complete any more reps with solid form, lower the weight to the floor and prep for the next move.

At this point you’re already beginning to feel fatigue. By placing the weight on the floor after each rep, the dead stop row reduces some of the tension previously felt with the landmine row. This should allow you to be able to hit about half the amount of reps as the previous set.

When we think RDL, we think glutes and hamstrings, and that’s what caps off this drop set. Don’t lose focus on your posture—and by continuing to squeeze your shoulder blades with each rep, you’re still hitting your mid-back as well.

Three total sets should be all it takes for you to get in and out of the gym.