INT/ADV: PF Bear

You knew, deep down inside, today was coming. And here it is. Four sets of five meter (16 feet) bear crawls (your choice, with or without ruck, but I'm strongly recommending CTHT and wear it if you have an event coming up). Grab two cones, or whatever else you have nearby to sign-post your 5m/16 feet and go between the two stations. 

What exercises do I need to know?

Ruck Manmakers Start in plank position over the ruck. Push-up. Clean your ruck to a squat, stand up and press your ruck overhead. Bring your ruck back to chest level, then drop back into plank.

Reverse Crunches Raise your legs so your thighs are perpendicular to the floor and your knees are bent at a 90° angle. Breathe out and contract your abs to bring your knees up towards your chest and raise your hips off the floor. Hold for a beat in this position, then slowly lower your legs back to the starting position.

Lunge Step Ups Lunge first. The 'step-up' in the name refers to bringing your back knee up, leg parallel to the ground, as you rise from the lunge.

Jumping Knee Tucks Keep your knees soft as you go into a squat, and then explosively jump up, with knees tucking up to your chest at the top of the jump. Bad knees? Knee marching is fine.

Single Leg Squats Single leg squats are a pistol squats gentle first cousin. (Unless you have been skilled at pistol squats for a while, in which case, rock it out. If you haven't attempted it ever or in a while, this is not that workout.)  To do a  single-leg squat, begin by standing on one leg with the other leg bent behind you at the knee. If you need more balance, hold your arms out straight in front of you as you squat down with your standing leg. If this is your first time, squat half your normal depth and then stand up. If you felt strong, and had no knee pain, attempt a deeper squat on the next rep. A ruck is optional with this maneuver, depending on lower back & core strength.

Ab Windshield Wipers Laying on the ground, no ruck, hands under your hips for support if you have lower back issues. (Otherwise, spread your arms out to the sides for support.) Rotate your legs to one side, just shy of touching the floor with your feet. Rotate your legs to the other side, for one. If this is easy, attempt these while hanging from your arms. It's a movement that requires great body control and strength as you keep your chest facing forward as you twist your hips and raise your legs.

Ruck Get-Ups 

  • Laying on your back, ruck laying on your left shoulder, holding it with your left hand. 
  • Bend your left knee with your right arm out to the side, flat on the floor, and right leg outstretched.
  • Roll to your right.
  • Keeping the ruck secure, use the momentum to get up onto your right elbow.
  • Move up from your right elbow to your right hand, before lifting your hips off the floor to form a bridge.
  • Shoot your right leg underneath your body, positioning yourself on your right knee. Brace your core to hold steady.
  • Take your hand off the floor and get into a kneeling lunge. Drive through your front foot to stand tall. You’re halfway.
  • Reverse the move slowly, then go straight into the second rep. 
  • This works your brain overtime, as well as your body. Go slowly the first three reps, and then begin to work quicker.

THE WORK x 2 - 4 Rounds

  • 5 m Bear Crawl
  • 25 x Ruck Manmakers
  • 25 x Reverse Crunches
  • :30 x Side Plank
  • 5m Bear Crawl
  • 25 x Sumo Squats
  • 25 x Lunge Step Ups
  • :30 x Side Plank
  • 5m Bear Crawl
  • 20 x Jumping Knee Tucks (no ruck)
  • 20 x Single Leg Squats (per side)
  • :30 x Side Plank
  • 5m Bear Crawl
  • 20 x Ab Windshield Wipers
  • 20 x Ruck Get-Ups (10 per side)
  • :30 x Side Plank

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