Labor Day (for those PATHFINDERS who aren't American) is a US Federal holiday where we celebrate American workers, their contributions to our society and achievements. The day's celebration was born from the struggle of poor working conditions during a dark time in American history. (Working 7 days a week, 12 hours a day was common.) Need a history refresher?
But we're cushy now. So your butt is going to work.
This workout is All Levels, so pick your ideal working conditions for today:
- BEGINNER: 3 Rounds
- INTERMEDIATE: 4 Rounds
- ADVANCED: 5 Rounds
- * Your choice to wear your ruck during the workout but you will need to use it as weight.
WHAT YOU'LL NEED:
- Ruck + weight
WHAT ARE THE EXERCISES I NEED TO KNOW?
PUSH UPS: MOD: On your knees or assisted with your heels pressed against a wall at ground level. Wear a ruck if you're training for an Event, don't wear one if you're just working out or need to work more on your core. Keep elbows tight to your ribs, quads lifted as you push up.
RUCK LAT PULL-OVERS Laying on your back, knees bent, feet flat on the floor, hold your ruck in both hands overhead, wrists in line with shoulders. Tightening your core and firing your lats, bring your ruck up overhead and touch the ground above your head. Bring your ruck to your abs for one rep.
THRUSTERS Squat and bring ruck up overhead
ALTERNATING STATIONARY FORWARD LUNGES
- Every other leg
- Don't do walking lunges
- Lunge forward
- Keep ankle over knee, drive the movement with your heel
PLANK WITH SHOULDER TAP (AKA Hand Cross-Over) In high (or elbow plank, your choice) bring opposite hand to tap opposite shoulder. KEEP YOUR HIPS SQUARE and engage your core to stabilize your midsection.
PLANK TO SIDE PLANK MOD: Stay in plank Begin in low plank position with feet together. Roll your body open to side plank, pointing arm up to the ceiling. Roll back to low plank, repeat on the other side. This is a soft-count movement (1,2,3,4) where each side plank counts as one rep.
SPIDERMAN PUSH-UPS MOD: You can (awkwardly, but) do these on your knees. On each down movement of your push-up, bend one knee and bring it up to your elbow, just like Spidey climbing the walls.
- 15 x Push-Ups
- 15 x Ruck Lat Pull Overs
- 10 x Ruck Swings
- 15 x Thrusters
- 15 x Alternating Stationary Forward Lunges
- 10 x Squat Jumps