Stronger isn’t always carrying heavier. Sometimes it’s just carrying better.
By Week 6, the ruck weight hasn’t changed, but how you hold it should. This workout targets the postural muscles that keep your chest proud, spine stacked, and trunk braced when the straps start pulling you down.
Build posture that doesn’t collapse. Own the load you already have.
Why this matters: You don't need more ruck weight. You need your muscles to carry the existing load better.
NOTES
- RPE (rate of perceived exertion) should be 6.
- 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.
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REMINDER:
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WARM UP
| REPS | EXERCISE | COUNT |
| 10 x | KB Shrugs | |
| 20 x steps | Heel Walks to Toe Walks |
WORKOUT x 3 ROUNDS
| REPS | EXERCISE | COUNT |
| 8-10 x | Ruck Squats | |
| 8 x | Bird Dog Iso Hold* | HARD COUNT |
| :45 sec x | Sandbag Bear Hug Hold** | |
| 8 x | Prone Swimmers |
*Bird Dog Iso Hold should be for 2-3 seconds. Make sure hand to shoulder to hips to ankles is all one continuous line. There should be no dip in your low back.
** Avoid squeezing your forearms in the sandbag bear hug hold. Instead, recruit all upper arm, shoulder, and core muscles to maintain the hold.