INT/ADV: Walls & Legs

You will want access to a wall (one you won’t mind scuffing, preferably outdoors) and a bench for this workout. You will do two rounds of three exercises before going on to 1 cardio/wall round. Then, complete the next two rounds of three exercises.

Want more of a challenge? Do two rounds of cardio/wall and three rounds of each exercise.

What exercises do I need to know?

Ruck Jack Presses As your legs jump out in a jumping jack, press your ruck in the air. As you jump in, bring your ruck level with your chest, for 1.

Lunge with Front Kick This can be done with or without a ruck. (Preferred is without for better stability) Lunge back with your left leg, then bring it out into a kick. Then do your right leg for 1 rep count.

Jump Squats Squat low enough to tap the outside of your shoes before you jump.

Ruck Bird Dogs This is a core stability exercise. Get on all fours, flat, strong back and core. Your ruck should be at even at the top of your left hand. Lift your left leg up parallel to the floor, hips squared to the ground. Bring your right arm under and pull your ruck through. This may feel more challenging than it seems, but keep at it. It’s an excellent exercise for your brain as well.

Plank Rotations In plank position, raise your right arm up and out as you rotate to a side plank. Keep your hips stable as you rotate (make sure they do not drop excessively). Bring your right arm back down, and rotate to the left side for 1 rep count.

Single Leg Weighted Squat Lunge Stand, resting a foot behind you on a bench (picnic table, curb, etc). Make sure your toes are in contact with the bench, not the top of your foot. Your grounded foot should be slightly ahead of your hips to allow space to dip into a squat lunge.  It’s your choice to hold your ruck in your arms or wear it.

Wall Walk Beginning in Wall Plank position, without a ruck, use your core and shoulder strength to carefully begin to walk up and down the wall. How high is up to you. If vertical movement is easy, try plank walking horizontally, left and then right, hands following your feet as you “walk” the wall.

THE WORK

2 x Rounds of 3 exercises

  • 15 x Ruck Jack Presses
  • 15 x Lunge with Front Kick
  • 15 x Jump Squats

1 x Round

  • :30 seconds jumping jacks
  • :30  Wall Plank with Ruck
  • :30 seconds jumping jacks

2 x Rounds of 3 exercises

  • 15 x Ruck Bird Dogs
  • 15 x Plank Rotations
  • 15 x V-Ups (no ruck)

1 x Round

  • :30 second mountain climbers
  • :60 Wall Sit
  • :30 second mountain climbers

2 x Rounds of 3 exercises

  • 15 x Ruck Push-ups
  • 15 x Single Leg Weighted Squat Lunge
  • 15 x Bent Over Ruck Rows

1 x Round

  • :30 Basic Burpees
  • :30 Wall Walk
  • :30 Basic Burpees

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