When fatigue sets in, hip and core rotation are the first things to go. And once your trunk starts twisting under the ruck load, your posture crumbles, gait breaks down, and the miles feel so much longer.

This session trains your core to resist rotation -- the silent killer of upright posture during long events. Every rep teaches your body to stay squared, braced, and aligned no matter what’s happening at the shoulders, hips, or terrain.

Short, deliberate, and laser-targeted, this anti-rotation primer reinforces the kind of resilience that separates a strong rucker from a sore one.

Why this matters: Event posture collapses through any repeated rotation first. Build a trunk that resists twist.

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 x 2 ROUNDS

WORKOUT x 3 ROUNDS

* The demo video uses two KB, but you may use one, at whatever weight is appropriate for your strength. Utilize deep core muscles to lift each knee.

** The demo video uses a plate, but the same cues still apply. Hold ruck horizontally.