Four Corners
Description
A 20-minute EMOM rotating four stations, ruck curls, flutter kicks, an overhead hold, and squats, no score, just steady work.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and arm circles to loosen up.
EMOM 20 (5 rounds of 4 minutes)
20 min- Minute 1: 15 Ruck Curls
- Minute 2: 15 Ruck Flutter Kicks (4-count)
- Minute 3: 30-second Ruck Overhead Hold
- Minute 4: 15 Ruck Squats
Cool Down
5 min- Easy walk and a light stretch through the shoulders and hips.
Movement Breakdown
Ruck Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.
Ruck Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.
Ruck Overhead Hold
- Press the ruck overhead with both hands until your arms are fully locked out.
- Brace your core and hold the position steady for the called time.
- Keep the ruck stacked directly over your shoulders, not drifting forward.
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.