Ruck Plate Series: Workout 3

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 the Ruck plate itself. It’s unique one foot rectangular shape lends itself to a lot of different movements. The morning after I got it I put 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 3: Perform 10 repetitions of each exercise, with a 30 - 60 second break in between each. Repeat the circuit 3 - 4 times. 

• Hollow body 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 extend your legs

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

  • Hold the weight with your palms facing in, then slightly crunch up

  • Hold this position with your feet and shoulders elevated ass you press the weight away

• Single arm reverse lunge - 10 repetitions per leg

  • Stand tall holding the weight in one hand with your palm facing you.

  • 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

• Bent over single arm row - 10 repetitions per arm

  • 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 upper body forward

  • Let the weight hang in one arm with a neutral grip

  • 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 through - 20 total repetitions (10 per side)

  • Get into a plank position

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

  • Place the weight perpendicular to your body off to one side

  • Grab the handle with the opposite arm and slide it underneath you, then grab it with the opposite arm and pull it back

  • Keep your your core, shoulders, and legs engaged

• Front hold alternating 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

  • Press up through your foot to stand tall and bring your opposite foot to meet it

• Alternating pick ups - 10 repetitions per arm

  • Stand tall holding the weight in one hand with a neutral grip.

  • Tuck your tailbone, squeeze your glutes and engage your core, then hinge your hips to bend forward slightly

  • Pull the weight up just under you chin and grab the opposite handle with your opposite arm

  • Lower the weight back down to the ground and then repeat