Long descents punish the unprepared.

Downhill, every step is a controlled fall and your body has to decelerate load with every foot-strike. This session trains your trunk and hips to absorb that force with control, instead of letting it grind your joints down.

By focusing on eccentric strength (slow, deliberate lowering) you build the kind of tissue resilience that holds up when gravity is working against you. Don’t just get down the hill...get down stronger.

Why this matters: Downhills and long descents are eccentric movements. By lowering slowly during this workout, you're improving your tissue resilience.

NOTES

• RPE (rate of perceived exertion) should be 6-7.
• Focus on keeping your neck neutral. Head should be slightly tucked in, centered over neck and shoulders.
• If your knees both you during the step-downs, lower the height of your step.
• Tempo means going at the same speed for the full range of motion of the movement.
• If your shoulders bug you, or you find it hard to maintain stability in the side plank while performing the exercise, modify your side 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

WORKOUT x 3 ROUNDS