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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
1:00 Side Plank
2:00 Side Plank (opposite side)
4:00 Plank with one leg + opposite arm extended (OPPOSITE SIDE)
5:00 Side Plank + Dips
6:00 Side Plank + Dips (OPPOSITE SIDE)
7:00 Hip lift with one leg extended
8:00 Hip Lift with one leg extended (OPPOSITE SIDE)
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.
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.
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.