Apr 282014
 

 

LOWER CORE MEDICINE with Jonathan

This WOW targets stability and keeping core tension while climbing on steep terrain.

Planet Granite Workout of the Week Logo

TIME: 10 minutes
DIFFICULTY:  All levels
EQUIPMENT: Medicine ball and mat space
FOCUS: Core, Stability

 

*EXERCISE 1 – MEDICINE BALL LEG CIRCLES – SMALL 

Grip a medicine ball between your feet and use your hands to support your lower back.

Now raise your legs up and slowly make small circles with your feet.

Keep your legs as straight as possible with your circles neat.

*EXERCISE 2 – LEG CIRCLES – LARGE

Now raise your legs higher and perform larger and wider circles.

*GOAL –  Complete at least 10 circles for both clockwise and counterclockwise rotations for exercises 1 and 2.

*EXERCISE 3 – MEDICINE BALL LEG RAISES

Keeping the same body position, complete 10-15 leg raises.

*EXERCISE 4 – FLUTTER KICKS

Last part of this WOW is flutter kicks.

Bring your hands up behind your head and fold up in a crunch position.

Keep your legs slightly bent at the knee and begin to quickly kick your feet up in the air.

Pretend you’re swimming in water!

*GOAL - Complete 10 times as many flutter kicks as you did in each set of leg circles.

 


*Want each WOW delivered to your inbox?

Sign up for WOW Click here to receive an email every Monday with a brand new workout!

 


 

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

Sorry, the comment form is closed at this time.