Your hips and back get more work this week through step-ups and pressing movements. These mimic climbing and prolonged marching. The pressing and rowing movements keep your shoulders balanced, preventing strap fatigue. Focus on smooth, strong steps in the step-ups -- this is the same control you’ll need on uneven terrain. Hydration note: be sure to drink electrolytes (in a separate bottle from your water bottle). They're more important as sessions and rucks lengthen.
NOTES
- You will need: Sandbag and kettlebell or dumbbells and exercise band
- Complete the two workout blocks as a circuit.
- You will need to complete Step Ups. Don't overthink it. Any reasonable step will do (ideally 12-16") if you don't have a box.
- 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 | EXERCISES | COUNT |
| 10 x reps | Band Pull Aparts | |
| 10 x reps | Shoulder Rolls | EACH DIRECTION |
| 3 x reps | World's Greatest Stretch | EACH SIDE |
WORKOUT x 3 ROUNDS
Complete each block as a circuit
| REPS | EXERCISES | COUNT |
| 10 x reps | Sandbag Deadlift | |
| 10 x reps | KB Step Ups | EACH LEG |
| 40 x steps | Sandbag Bear Hug Walk |
| REPS | EXERCISES | COUNT |
| 8 x reps | Half Kneeling Banded Face Pull | |
| 10 x reps | Sandbag Floor Press | |
| 10 x reps | KB Overhead Carries | EACH SIDE |
