15 min Carry Supplement - Strength to carry dogs

There are a multitude of reasons you might need to be able to carry your large dog. Emergencies, painful ground outside, aging joints etc. Don't let your weakness be a limiting factor to a full life for your pet.

Lat-Engagement: In any carry where the weight is at your side, imagine you are trying to hide your armpits. This engages the lats and creates a "shield" of tension around your spine.

    Step Small: When carrying heavy loads, take short, choppy steps. This minimizes the time you are on one leg, which reduces the shear force on your hips and spine.

    Loading:

        Heavy days (Day 1 & 3): Use a weight that makes it difficult to complete the full 45 seconds. When you're able to complete the sets at a given weight for 2 weeks in a row, increase the weight slightly.

        Stability days (Day 2 & 4): Use moderate weight with perfect "statue-like" posture. When you're able to complete the sets at a given weight for 2 weeks in a row, increase the weight slightly.

    Feel free to swap kettlebells for dumbbells or sandbags according to what you have available. Cycle through this program as many times as you'd like to continue to improve carrying capacity.

Why this works:

By rotating through these four archetypes (Bilateral, Unilateral, Front-Loaded, and Mixed), you are bulletproofing your core from every angle. Doing this after or separate from your main lifting ensures you are training the stabilizers when the prime movers (quads/glutes/back) are already slightly fatigued, which is where real-world carrying gains are made.

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Week 1

Week 2

Week 3

Week 4

Focus on max loading, posture, internal torque (squeezing arms/ handles towards the ribs). 

Heavy Bilateral + Grip

Oblique strength and resisting lateral flexion.3 Rounds (4 minutes per round). 1 min rest btwn round

Unilateral & Anti-Rotation

This forces the posterior chain to work while the lungs are compressed. 12-Minute Continuous Clock

 Front Loading & Breathing

Transitions and "weighted transition" core work. 12 min AMRAP

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