Hours upright with a ruck don’t just tax your feet; they test your hinge. If you can’t load your hips properly and brace through the core, you start losing force, stressing the back, and losing posture one mile at a time.

Today’s session reinforces the basics: hinge clean, brace tight, stay strong under tension. It’s simple prep work that pays off big when you’re tired, loaded, and need to trust your mechanics.

Train this with perfect form now so you don’t think about it later. Your back will know what to do when it matters most.

Why this matters: A solid hinge plus bracing protects the back during long hours upright.

NOTES

• RPE (rate of perceived exertion) should be between 5-6
• If shoulders feel cranky, swap long lever plank for standard plank.
• 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

*If you have shoulder issues, perform an elbow or hand plank with your hands directly under your shoulders.

** One or two KB are both fine - select based on your current strength and available weights. If front rack is inaccessible to you, you can hold the KB in your lap while doing the Wall Sit.