Leg Day II
Description
Four rounds of a ruck run, walking lunges, step-ups, and squats, guess it's leg day.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight lunges and squats to warm up your legs.
4 Rounds For Time
- 200m Ruck Run
- 15 Ruck Walking Lunges
- 15 Ruck Step-ups
- 15 Ruck Squats
Cool Down
5 min- Easy walk, then stretch your quads, hamstrings, and hips.
Movement Breakdown
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
Ruck Walking Lunges
- Wear the ruck on your back and stand tall.
- Step forward into a lunge, lowering your back knee toward the ground.
- Push through your front heel to step through into the next lunge, alternating legs as you travel forward.
Ruck Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each rep.
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.