Name: Playbook - Gritty Soldier - “Ruck On”
Uploaded: 2024-01-20T14:25:56.573Z
Duration: 100 min
Description: “Ruck On”

Look… you don’t always need fancy equipment to square yourself away. Sometimes, a good pair of boots and a big ass bag on your back will do the trick. And I’ll prove it to you! 

Give this one a try, just don’t forget to scoop up your tears and put them in your pocket before you’re done, we don’t litter WEAKNESS around here.

Grab your ruck, and don’t forget your water, you’re going to need it. 💪 ⚔️

Rucksack weight:
- Good Mornings
- Air Squat
- Lunges
- Push-ups

3-mile ruck march

Rucksack weight:
- Front Squat
- Overhead Press
- Tricep Extension
- Bicep Curl

- Stand with your feet shoulder width apart with ruck on back
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Rucksack good morning

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats with rucksack

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Rucksack lunges

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Rucksack push-ups

This should be done as FAST AS POSSIBLE! Done with a 35lb rucksack or bag (not counting water or food).

3-Mile Ruck March (AS FAST AS POSSIBLE) (with 35lb pack)

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Rucksack front squat

- Hold the rucksack with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the rucksack directly overhead in alignment with the mid-foot 
- Lower the rucksack back down to the starting position with control

Rucksack shoulder press

- Tip forward at the hips and hold the handle of the rucksack with both hands arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Rucksack tricep extensions

- With a carrying handle of your rucksack in your hands and your palms facing up
- Curl the bag toward shoulders
- Lower back down slow and controlled

Rucksack bicep curls

“Ruck On”

Finished the 300, 5 minute break then straight into this circuit. Might have just found a new go to full body cardio burner. Total time 33:17

Josh

Brian

Eric

Kettlebell Complex

Good smoker for when you are short on time. I did this before a 4 mile ruck from the Embrace the Ruck program!

“Ruck On”

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