PATHFINDER Horizon | W3D5 Core WOD "The Sidewinder"

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The Sidewinder was created to build upon the core work begun in prior weeks of the Horizon program. Read through the complete workout first!

THE WARM UP

Ruck 1 mile, with the first half at a slower warm-up pace. Really push the pace in the last half-mile, with perfect form. Tighten your core and engage your glutes with each step.

THE WORK x up to 3 rounds (with ruck)

  • 15 Ruck Swings - Just like a kettlebell swing. Holding your ruck by the top handle, engage your core, bend from the hips (not the waist), fire your glutes and swing your ruck from between your legs up to eye level.
  • 15 Ruck Chest Press Complex - On your back, knees bent, feet flat on the floor, tight core, holding your ruck in your hands hovering over your chest. Punch your arms & ruck up, and then slowly bring your ruck up overhead, touching the ground behind you. You should feel your core working. Then bring your ruck slowly back over your head, and down to your chest for one.
  • 15 Ruck Toe Touches - On your back, legs and arms in the air, take your ruck (I prefer mine upside down so the most weighted area is pointed up) and curl up head and shoulders, touching your ruck to your toes. Take care of your neck in this position, keeping eyes neutral, rather than staring up at the ceiling or chin-to-chest.
  • :30 second Plank

 

  • 15 Ruck Shoulder-to-Shoulder - standing, similar to log press/military press. 
  • 15 Ruck Russian Twists - seated 
  • 20 Flutter Kicks - holding ruck overhead
  • 20 Reverse Crunches - Lying on your back, arms at your side, legs at a 90-degree angle. Lift your hips using your core, using your hands as support pressing into the ground. SLOWLY bring your hips back to the ground. The main work is in that return to the ground.
  • :30 second Plank

 

  • 15 Ruck Butterfly Sit-ups - Lie face up, soles of your feet together, knees bent out to the side, in butterfly position. Reach your ruck overhead. Using your core, roll your body up until you are sitting upright. Tired? Bring your ruck to your toes. Beast? Bring your ruck overhead. That's one. 
  • 15 Half-Kneeling Wood Ruck Chops - Start on your knees, one leg with foot flat to the floor and knee bent at 90 degrees. Hold the ruck by both ends. Bring the ruck up diagonally towards the ceiling on the opposite side of your body. Keep your hips facing forward - only your core muscles should be engaged. Bring ruck back to starting position.
  • Side Bend - start in side plank position with your right hand on the floor, directly underneath your right shoulder and your feet staggered so the left is in front of the right for stability. Engage your core and glutes. Let your left arm relax by your side. Dip your hips towards the ground and lift them back up. That's one.
  • :30 second Plank

THE COOL DOWN

A Post-Workout yoga treat from Yoga with Adriene! You worked hard, so enjoy this stretching reward.