Feb 102014
 

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SIT BACK, RELAX AND STABILIZE with Max

 One exercise to strengthen and stabilize your core. 

Planet Granite Workout of the Week Logo

TIME: 10-20 minutes
DIFFICULTY: All levels
EQUIPMENT: Foam Roller and a Sand bag or Hand weight
FOCUS: Stability & Core

 

INTRO:  *Climbing requires coordination between your arms and feet, using your core and hip flexors as the connection between the two! 

*To target coordination, this WOW uses weighted arm and leg raises for core, adding in a foam roller to also improve balance and stability.

*Simple and effective, this workout is safe to do multiple times a week!

*GOAL:   Do 10-15 repetitions for each side and repeat entire exercise 3 times.

PREP: 1. Grab a foam roller and find an area with enough space on the floor as if you were going to begin stretching.

2. Choose a sand-bag or hand weight that will enable you to do at least 15 repetitions of the exercise.

*EXERCISE – BALANCE THROUGH STABILIZATION
Max 1

STEP 1.  Lay down lengthwise on the foam roller so your spine, head, and tailbone are in contact. Position your feet and hands flat on the ground in a comfortable spot on each side of the roller.

*This in itself is a moderately relaxing position to rest and will open up your chest and shoulders!

STEP 2. Balance yourself on the foam roller by pushing down on the ground with your left arm and right leg in stable positions. See picture.

STEP 3. Grab the weight with your right hand and begin to raise your left foot off the ground.
Max 2
STEP 4. Now lift your weighted right hand with a straight arm by engaging shoulder muscles AND simultaneously raising the opposing leg to meet the weight.

STEP 5. Pause briefly at the apex (with left leg and right arm both perpendicular to the ground), keeping your core engaged.

STEP 6. Now slowly lower limbs back to the starting point BUT do not touch the ground! Continue into your 2nd repetition immediately.

*VARIATION 1 – HEAD RAISES
Max 2nd variation just head

* Instead of keeping your head on the roller for the duration of the exercise, raise it up as you lift your arm, activating your abdominals with a crunch. 

*VARIATION 2 – HEAD RAISES WITH LEFT ARM OFF THE GROUND
Max arm raised

*For a more difficult workout, remove your left hand from the floor while performing this workout. This will make it harder to stay on the roller with only your right foot keeping you in balance.
Max variation 2

*TIPS & TRICKS -

*Coordinate your breath while performing the exercise – exhale when engaging your core and raising up; then inhale when lowering to the start position.

*To decrease the difficulty, return your hand and foot back to the ground between each repetition.


Max bioABOUT MAX- Max, the Slackline Sensei, can be found walking the line or testing his mental game on distant sport and trad-climbing routes. As a PG instructor and climbing team coach, his passion for teaching flows through his veins like a Sterling rope through a belay device. Max teaches the Sport Anchors & Rappelling class, the Beginning Rock Climbing (BRC) course and more! Learn from him at @PG Sunnyvale.

 

 

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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