Mirror Image
Description
A symmetric chipper bookended by squats, working through rows, swings, flutter kicks, and lunges before mirroring back to the start.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to get moving.
For Time
- 50 Ruck Squats
- 25 Ruck Bent-Over Rows
- 50 Ruck Swings
- 25 Ruck Flutter Kicks (4-count)
- 50 Ruck Lunges
- 25 Ruck Bent-Over Rows
- 50 Ruck Squats
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your hips, back, and shoulders.
Movement Breakdown
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.
Ruck Bent-Over Rows
- Hinge at the hips with a flat back, holding the ruck with both hands hanging below your chest.
- Pull the ruck up to your ribs, squeezing your shoulder blades together.
- Lower it back down under control and repeat.
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.
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 Lunges
- Wear the ruck on your back with feet together.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your torso upright and front knee aligned with your ankle.
- Push through the front heel to return to standing, then repeat on the other leg.