This workout is 4 rounds of 2 sets of 2 core exercises with a 1 mile ruck in between each round.
Your core is foundational for good ruck posture. (If you haven't read our 7 Tips for Better Rucking Posture post, now's a great time!) Your core is more than just your abdominal muscles -- it's all of the muscles in your trunk, including your glutes.
Having a strong core is important for more than just rucking though. Strong core muscles maintain your balance, transfer force and stress (rather than put the weight on your spine), and stabilizes key structures. If you've ever experienced low back pain, weakness or hip issues, a strong midsection is crucial for improvement and further injury protection and prevention.
EQUIPMENT YOU NEED
-
Ruck with weight
- Ab wheel (if you have one. Otherwise, note the modification)
WORKOUT
Each exercise should be completed for 1:00. After two rounds of the two exercises have been completed, head out on your mile.
ROUND 1 x 2 Sets of each exercise
- 1:00 Elbow Plank
- 1:00 Ab Wheel Roll-outs (MOD: Crunches - be mindful of neck and look up rather than out.)
--- 1 Mile RUCK ---
ROUND 2 x 2 Sets
- 1:00 Flutter Kicks (bonus points for ruck overhead)
- 1:00 Plank Arm March
--- 1 MILE RUCK ---
ROUND 3 x 2 Sets
- 1:00 Side Plank - LEFT
- 1:00 Side Plank - RIGHT
- *Side plank modifications can be made by tripodding a knee.
--- 1 Mile RUCK ---
ROUND 4 x 2 Sets
- 1:00 Half Get-Up - LEFT
- 1:00 Half Get-Up - RIGHT
--- 1 MILE RUCK ---
