This week in Horizon Strength, we're adding eccentric control with step-downs, a key builder of durability for downhills and repetitive steps. Your hips, quads, and calves will adapt to manage load without joint strain. Pair this with deep core work (dead bugs) to resist posture collapse.

Dead Bugs often get dismissed as an easy exercise -- which tells me you're doing it wrong. Seal your low back into the floor, imagining not being able to get a finger in between you and the mat. Your arms and legs should feel heavy as you engage your low abdomen and deep core muscles to move through the exercise.

Mindset Note: Don’t rush. The slower you control each step, the stronger your tissues become. Pay attention to sleep this week. True adaptation happens off the training floor.

NOTES

• You will need: Ruck, Sandbag, Kettlebell or Dumbbells and 8-12" Step
  
• 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.

WARM UP

*Notes: The Overhead March demo is using KB but the exercise mechanics are exactly the same. Hold ruck horizontally overhead and use deep core and hip flexors to control the movement.

WORKOUT x 3 ROUNDS

Notes:

• *Eccentric step-downs build quad/hip durability for descents. Move slowly on each step down, ideally 3 seconds, to properly build the muscle. You can use a high step/box, sturdy bench, or other stable height.
• ** Dead Bug with Ruck Press Out demo uses a cable to perform the movement. Instead, hold your ruck horizontally to perform the movement. The exercise mechanics are the same.