The Leg Pyramid
Description
A smoke session for the legs: step-ups, squats, and lunges in a 30-20-10-20-30 pyramid.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and step-ups.
30-20-10-20-30, For Time
- Ruck Step-ups
- Ruck Squats
- Ruck Walking Lunges
Cool Down
5 min- Easy walk, then stretch your quads and hips well.
Movement Breakdown
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.
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.