Jan 202014
 

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WARMING UP THE CORE with Mike

 A 10 minute workout to do before or after a climbing session. 

Planet Granite Workout of the Week Logo

TIME: 10 minutes
DIFFICULTY: All levels
EQUIPMENT: Area to stretch or a Yoga mat
FOCUS: Core & Stability

 

INTRO:  *Performing a thorough warm-up is the best way to ensure you’ll have a quality climbing session!

*These 5 positions will warm-up your entire body and activate your core muscles.

*This workout also improves the stability in your shoulders, legs and back.

PREP: **This is a timed exercise so bring your stopwatch or smartphone with you!

MINUTE | POSITION 

Plank and Side Plank

0:00  Plank

0:30  Rest

 

1:00  Side Plank

1:30  Rest

 

2:00  Side Plank (opposite side)

2:30  Rest

 

Mike 3-4-53:00  Plank  with one leg + opposite arm extended

3:30  Rest

4:00  Plank  with one leg + opposite arm extended  (OPPOSITE SIDE)

4:30  Rest

5:00  Side Plank + Dips

5:30  Rest

6:00  Side Plank + Dips (OPPOSITE SIDE)

6:30  Rest

7:00  Hip lift with one leg extended

7:30  Rest

8:00  Hip Lift with one leg extended (OPPOSITE SIDE)

 

Mike 1

 

8:30  Rest

9:00  Plank

10:00 Done!

 

THE 5 BODY POSITIONS 

*Plank - Keep your elbows underneath your shoulders.  Lift your hips up and try to keep your head in neutral position, creating a straight line from your head to your toes.

*Side Plank - Keep your legs in line with the rest of your body; imagine creating a right triangle with your toes, elbows and head.

*Plank with one leg + opposite arm extended - Start with the plank, then lift one arm and it’s opposite leg off the ground, imagine a straight line.

*Dips in side plank - Start with side plank, then bring one hip down to the floor and return it back up. Continue this up and down motion for the full 30 seconds.

*Hip lift with one leg extended up - Bring your hips off the ground, activating your glutes and hamstrings as well as your core. Extend one leg straight above you.

*VARIATIONS:

Increase difficulty: Add in more positions such as holding the plank position while pressing your hands into a small yellow ball or performing reverse curls with your feet rolling back and forth on the small yellow ball.  *You can also increase the length of time that you’ll hold each position to make it harder.

Decrease difficulty:  Decrease the hold time for each position and include less positions in the overall rotation.

 

mike bio

 

ABOUT MIKE - Mike is a San Francisco native and discovered climbing at PG SF. He’s an avid boulderer, and when not at the gym, can be found on his projects at some of the Bay’s local crags. FUN FACTS: Mike holds a degree in Kinesiology and loves talking all matters health and wellness!  He’s also one of the curators of CIRCUITS @ PG SF.  The fastest way to Mike’s heart is with a good tune, a black coffee, and a donut.


 

 

 

 

Planet Granite Workout of the Week Logo

IMPORTANT: Climbing and climbing training, such as the exercises in the WOW, are inherently dangerous activities.  Participation in these exercises is done at your own risk.  If you have any injuries, we recommend you do not attempt a WOW.  If you have any concerns about your abilities or the exercises, consult a qualified medical practitioner or athletic trainer. Before using the fitness area, equipment, classes or any other training at Planet Granite, it is your responsibility to read and understand the posted gym rules and Safety Guidelines found here: http://www.planetgranite.com/climbing/training/training_safetyguidelines.php

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