This is your final peak week in Horizon. Your volume tapers slightly, but the workout emphasis stays on your trunk endurance and lower-leg resilience. This is where you test your ability to hold perfect posture when you're tired. Expect your calves and shins to feel the load -- this is the exact adaptation needed for late miles.
Mindset Notes: Be smart about recovery this week. Roll, stretch, and prioritize sleep. Your goal is to enter taper feeling durable.
NOTES
- You will need: Ruck, Sandbag, and Kettlebell or Dumbbells
- This workout should take less than 50 minutes - 1hr.
- 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 what we suggest - 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 |
| 20 x reps | Heel Walks + Toe Walks | EACH |
| 10 x reps | Scapular Push Ups | |
| 3 x reps | World’s Greatest Stretch | EACH SIDE |
| 20 x steps | Ruck Overhead Carry | EACH DIRECTION |
WORKOUT
| REPS | EXERCISE | COUNT |
| 10 x reps | Ruck Back Squat | |
| 8 x reps | Sandbag Glute Bridge | |
| 15 x reps | Tibialis Wall Raises | |
| 10 x reps | DB Arnold Press | |
| 10 x reps | Alternating Bird Dog* | HARD COUNT |
| 8 x reps | Side Plank Reach-Through | EACH SIDE |
Notes:
It's so easy to have poor form with Bird Dogs. Hyperextension (arching your back, dropping you belly low) is the way to an injury. You want this exercise to feel like real work when it's done properly. Hip points should both face the ground without opening up. Your shoulders, hips, and working knee should follow a single line, and your eyes should be facing down and slightly ahead, not craning your neck.
Try this form, and then try it with a tennis ball on your low back. Your goal is to keep the tennis ball stable while alternating from arm to arm and leg to leg. It's harder than it looks.
