Feb 242014
 

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DRAGONFLIES with Justin

 One exercise to strengthen core and stability. 

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TIME: 10-15 minutes
DIFFICULTY: Advanced
EQUIPMENT: Adjustable abdominal fitness bench 
FOCUS: Core & Stability

 

INTRO:  *When climbing we must always hold tension and engage throughout the climb.

*Dragonflies stimulate the key muscles groups involved in tenuous climbing.

*Adding this exercise to your climbing routine can greatly improve core strength and stability.

GOAL – 1 set = 3 repetitions   –   Aim for 3 sets.

*DRAGONFLIES – LEGS TOGETHER 

Dragonflies 1
STEP 1. Set the ab bench in an inclined position with your head roughly 2 feet off the ground.

STEP 2. Lay down on the bench face-up. Your feet will likely touch the ground. Grip the top portion of the bench with your hands for stability during the exercise.

STEP 3. Engage your abdominals and inner core as your lift both feet off the ground.

STEP 4. With your legs together, lift them up and over your head. Lift until your body weight is on your upper back and shoulders. Use your hands to stabilize.

STEP 5. As you slowly lower your legs down to the floor, stop in the plank position and hold for 3 seconds.

*VARIATION 1 – ONE LEG BENT
One leg bent

STEP 1. Complete STEPS 1-4 from above exercise. 

STEP 2. Bring one knee to your chest at the apex of lifting your legs up.

STEP 3. Keep knee bent as you slowly down.

STEP 4. When legs are almost parallel to the ground, hold for 3-5 seconds.

STEP 5. Return to starting position and repeat exercise with opposite leg bent.

*VARIATION 2 – KNEES TOGETHER  

Knees together

*For this variation, bring both knees to your chest at the apex of lifting your legs up. Keep knees together as you slowly down. Hold for 3 seconds before returning to the start position.


justin
 ABOUT JUSTIN – Justin started climbing at the ripe age of 8. After taking time off from the sport, he is back in action and psyched to crush all boulders and big walls in NorCal with his hawk-like gaze. When not training like a madman or coaching the PG SF Youth Climbing Team, you can find Justin having a go of it on the Soccer pitch (football to our far-east neighbors). He also enjoys a great book and sipping home-brewed beer with his cat George Washington.

 

 

 

 

 

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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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