General Rucking Warm-Up (Less than 10 mins)

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.

Follow us on Instagram for up-to-date info!

Dynamic, Do-Anywhere Full-Body Warm-Up

Use this ultra-accessible, do-anywhere, dynamic full-body warm-up before you attack one of the workouts available here, or any workout for that matter! No equipment needed, but if you have a cardio machine, feel free to use it for the first portion.

Feel free to drop to your knees for the pushups in this warm-up, especially if you don’t have full pushups in your arsenal yet. While I generally don’t recommend doing knee-pushups, in this case - for the purpose of warming up the upper body - they can work well in this warm-up. :)

If you have a bit of extra time, you can repeat the moves in this warm up, but if you’re strapped for time, it’s better to get in one full round before you get moving in your main workout.

A quick note on warm-ups in general: As you prime your body for movement from sedentary (if you’ve been sitting/driving/working on a computer all day), you want to start with a relatively easy pace, and ramp up towards the end of the warm-up. Pay attention to how your body feels as you begin your intentional movement, and if something feels extra tight or creaky, maybe spend an extra minute or so warming up that specific area. As you progress in your consistency, you’ll get to know your body really well and will be able to tell what it needs.

Want to take the guess-work out of your fitness training? Click right here or feel free to reach out to me - I’d love to hear from you and work together on creating something amazing for you!

Quick & Dynamic Full-Body Warm-up (8-10 mins)

• 2 mins Run/Row/Bike/Jump Rope (steady, warm-up pace)

• 10 squat-to-stand flows

• 5/side perfect stretch

• 10 walkouts with pushup

• 5 hip circles/side (on all fours)

• 5/way cat/cows (standing or on all fours)

• 5 rounds of YTWs

After this warm-up, do a couple/few reps of the moves in your workout, slowly working up to the weight you intend to use in the main workout. You don’t want to tire yourself out, but just get the body primed for what follows. Find a great workout right here!

After your workout, cool-down, jump in an ice-bath (if it’s part of your routine), and have a great day!

Looking for a more structured program? Or 1-on-1 coaching? Click right here or feel free to reach out to me - I’d love to hear from you and work together on creating something amazing for you!