Rock Shuttle

Exercises

Boulder Carry

Bend from the knees to pick up boulder while keeping back straight and chest upright. Walk or run with rock to place at the opposing end of the shuttle. Return to starting position to get your next rock. Do this until all the rocks are moved or work for a specific time.

LEVEL 1 Move 3 Boulders Walk
LEVEL 2 Move 5 Boulders Run
LEVEL 3 Move Boulders 3 Minutes

Twist Lunge

Stand with feet hip-width apart and hold rock in front of your torso. Step forward, bending front and back knee into 90 degree angle. Rotate torso to bring the rock on the side of your forward facing leg. For dynamic movement, alternate legs and rotation of the rock. 

LEVEL 1 5 Twist Lunges/Leg 1x
LEVEL 2 10 Twist Lunges/Leg 1x
LEVEL 3 10 Twist Lunges/Leg Repeat 3x

Overhead Lunge

Hold rock overhead with your feet shoulder width apart and knees slightly bent. Keep the weight directly overhead and take a step forward in to a deep lunge. Return to starting position, and repeat.

LEVEL 1 5 Lunges/Leg 1x
LEVEL 2 10 Lunges/Leg 1x
LEVEL 3 10 Lunges/Leg Repeat 3x

Overhead Run

Hold the rock above your head with arm shoulder width apart. Sprint from end to end and repeat.

LEVEL 1 3 Sprints Repeat 3x
LEVEL 2 5 Sprints Repeat 3x
LEVEL 3 10 Sprints Repeat 3x

Squat Lateral Raise

Stand with feet hip-width apart and hold rock in front of your torso. Lower your body back as far as you can by pushing your hips back, bending your knees and driving your weight into your heels.  In squat position, raise rock above your head and then slowly lower rock back to beginning position.

LEVEL 1 3 Squats Repeat 3x
LEVEL 2 8 Squats Repeat 3x
LEVEL 3 12 Squats Repeat 3x

Squat Reach

Stand with feet hip-width apart and hold the rock in front of your torso at a 90 degree angle. Hold the rock here and lower your body into a sitting position.  Hold, and then return to standing position.

LEVEL 1 3 Squats Repeat 3x
LEVEL 2 8 Squats Repeat 3x
LEVEL 3 12 Squats Repeat 3x

Weighted Squat

Stand with feet hip-width apart and hold rock directly in front of your torso. Lower your body into sitting position and drive your weight into your heels. Hold this position and then return to start.

LEVEL 1 3 Squats Repeat 3x
LEVEL 2 8 Squats Repeat 3x
LEVEL 3 12 Squats Repeat 3x