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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
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.
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
*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.
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.