Your core isn’t just a six-pack. It’s your body’s primary stabilizer under load.

When you're under a ruck for hours, it's your diaphragm, spinal erectors, obliques, and deep trunk stabilizers that keep your posture tall, your stride efficient, and your back pain-free. This workout trains your body to brace like a pressure system -- the way it’s supposed to function under real-world load.

Today's Horizon core session is short - 20 minutes max - but don’t confuse simple with easy. Every movement reinforces the kind of core strength that matters over miles: anti-rotation, controlled breathing, and posture under tension. Nail this now, and your body will thank you at mile 17.

Why this matters: Your core is a pressure system. Learning to brace with the diaphragm keeps posture tall when the miles add up.

NOTES

• RPE (rate of perceived exertion) should be between 4-5
• If needed, adjust the number of reps, time, or rounds to fit your fitness level.
• If needed, rest 1-2 minutes between rounds.
• Always do your warm-up to help prevent injuries.
• Some video demonstrations may depict exercise tools other than a ruck - the same cues and form will still apply unless otherwise noted.

WARM UP

WORKOUT x 3 ROUNDS

* Side Planks can be modified if needed.

** Russian Twists can be done with a ruck, held horizontally; a kettlebell, a dumbbell, or bodyweight with hands clasped. Keep feet on the floor and sit tall reaching up from the hips before you lean back.