General Rucking Warm-up

Get ready to ruck and roll with this quick & easy, do-anywhere routine.

If you’re new to working out, or new to rucking, you need a quick & simple, do anywhere warm-up routine to get your blood flowing and get those joints oiled up and ready to work before you tackle your ruck. Less than 10 minutes to complete, this routine also works well if you only have a quick moment to move your body at the office, inbetween meetings, calls, or on your lunch break.

Follow this General Rucking Warm-Up to help stave off injury and help you get the most out of your rucking workout.

Do each move for 20 seconds and repeat the whole warm-up 2-3 times.

Take your time on the first round, getting a feel for how your body is feeling today, then gradually pick up the pace on the second/third rounds.

General Rucking Warm-Up (Less than 10 mins)

standing ankle rolls
unweighted good mornings
squat-to-stand
plank down-dog foot taps, alternating hands
mountain climbers (hands on floor or elevated)
standing arm t-shoulder twists
cactus arms to overhead reach
standing YTWs

For demos of all the moves - check out our latest Instagram post here!

Note: If you’re in Cochrane, AB, we run a fun women’s rucking club twice a month, and a 12-week women’s rucking and strength program to help you take your fitness up a notch and meet other amazing women in your community (next course begins APRIL 6th!). Join us here!!

Join the Siren Ruck Club!

Starting April 2024, meeting twice a month, rucking with awesome women in Cochrane, AB.

Siren Movement