STRENGTH | Week 8: Stride Strength

Amy Petersen

ACE-CPT, Sports Performance, PN-1, PATHFINDER Founder & Director of Programming

October 31, 2025

At this stage in PATHFINDER Horizon, we want to build the muscles that keep you moving efficiently. Step-downs, calf raises, and tibialis work target the ankles and feet, which will reduce any breakdown in pace or foot stability later in long events. The ruck back squat and Y-T-W sequence are built to keep your upper body primed for posture under load. The finisher cadence drills bridge strength and event pacing to polish off your strength workout this week.

NOTES

You will need: Ruck, Sandbag, and Kettlebell or Dumbbells
Plan for this workout to take close to an hour to complete, warm-up to finish.
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.

REMINDER:

Soft count: 1, 2, 3, 4 ... this is when both (or all) limbs perform the exercise at the same time.
Hard count: 1, 1, 2, 2, 3, 3, 4, 4...this is when only one limb does work at a time.
Each Side: Do all reps on one side before switching to complete all reps on the other side.

WARM UP

REPS	EXERCISE	COUNT
20 x reps	Ankle Rocks (Knees over Toes)	EACH SIDE
20 x steps	Heel Walks + Toe Walks	EACH
6 x reps	Cat/Cow
6 x reps	T-Spine Openers	EACH SIDE
30 x steps	A March Drill	Wear ruck

WORKOUT x 3 ROUNDS

LOWER LEG & FOOT STRENGTH

REPS	EXERCISE	COUNT
8-10 x reps	Eccentric Box Step Down*	EACH LEG
12 x reps	Seated Calf Raises
12-15 x reps	Tibialis Wall Raises

POSTURE & CORE

REPS	EXERCISE	COUNT
10 x reps	Ruck Back Squat
8 x reps	Y-T-W's
8 x reps	Dead Bug w/ Ruck Press Out	HARD COUNT

INTERVALS x 8 ROUNDS

FINISHER | CADENCE CONTROL

REPS	EXERCISE	NOTES
:30 sec/:30 sec	:30 second Brisk Ruck followed by :30 second Easy Ruck	Maintain good posture, tall through the spine, with an even foot strike.

NOTES

* For the Eccentric Box Step Down, use an 8-12"box. Perform the exercise on each leg. The eccentric movement is the 3-second lower. Touch the ground lightly before standing back up. If step-downs irritate knees, use reverse step-ups or reduce box 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.