Ruck Plate Series: Workout 2

My girlfriend gifted me a Ruck Plate Carrier and 30 lb Ruck plate for our two year anniversary.

The Ruck Plate Carrier is a game changer. But the bigger surprise is how fun the Ruck plate itself. It’s unique one foot rectangular shape had me up early the next morning putting together this workout series.

The series is four workouts. Each one progresses in difficulty, with 1 being the easiest, 4 the most difficult. The weight stays the same, but the complexity of the movements increases.

I had a lot of fun doing this and I think you can to. Give it a try. I’ll be posting 1 of the workouts each week.

Workout 2: Perform 10 repetitions of each exercise, with a 30 - 60 second break in between each. Repeat the circuit 3 - 4 times.

• Feet Elevated Supine press - 10 repetitions

  • Lay on your back and bring your heels to touch your fingertips

  • Tuck your tailbone, squeeze your glutes and engage your core as you kick your legs out

  • Keep your feet elevated 6 - 12 inches off the floor

  • Hold the weight with your palms facing in

  • Squeeze the weight as you push it away from you

• Front split squat - 10 repetitions

  • Hold the weight just under your chin, palms facing in towards each other

  • Tuck your tailbone, squeeze your glutes and engage your core, as you step one leg back

  • Bend your front knee, come down to 90 degrees and then press your front foot through the floor back up

  • Use your back foot for balance

  • Keep your chin tucked and don’t let the weight pull your upper body forward

• Head supported unilateral row - 10 repetitions

  • Find a chair or bench that is about hip height

  • Tuck your tailbone, squeeze your glutes and engage your core to bend forward

  • Put a slight bend in your knees, hinge at the hips, as you move your forehead forward to rest on the chair, and let the weight hang in one arm

  • Pull the weight towards you by engaging your rear deltoids and lats (keep those muscle engaged as you lower the weight back down)

• Plank slide up and down - 10 total repetitions (5 per side)

  • Get into a plank position

  • Tuck your tailbone, squeeze your glutes and engage your core

  • Place the weight length wise just in front of your shoulder

  • Push the weight forward and then pull it back with one arm

  • Keep your your core, shoulders, and legs engaged

• Front hold side lunge - 10 total repetitions (5 per leg)

  • Hold the weight just under your chin, palms facing in towards each other

  • Tuck your tailbone, squeeze your glutes and engage your core

  • Take a big step laterally into a lateral lunge

  • Push your hip back and shift your weight into the bending leg

  • Keep the opposite leg strong by driving the outer part of your foot through the floor

• Kneeling curl to press - 10 repetitions

  • Get onto your knees

  • Hold the weight with your palms facing each other

  • Tuck your tailbone, squeeze your glutes and engage your core

  • Curl the weight

  • When it gets to your chin, squeeze the plate and engage your shoulders and arms to press the weight up

  • Perform the steps in reverse to bring the weight back down