Here is a tough core exercise I saw another coach share a while back. This exercise is also great for shoulder and scapular stability, strengthening the hip flexors, and full body coordination.
To note, the goal here is not conditioning and making oneself tired. Many people perform mountain climbers incorrectly and just go through the motions in an attempt to chase exhaustion. If you try this here you will be humbled very quickly. The ‘’jump’’ with the foot makes these SO much tougher, and the non-jump version is even very challenging for most people.
To note, my wall is slippery so I had to keep my feet and hips slightly higher than I usually would. I didn’t want to mark my walls by wearing shoes.
Key Points:
- When you do the knee tuck, do a small ‘’jump’’ off the wall with your foot. Kind of ‘’jog’’ from side to side.
- For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to excessively pike, or collapse.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes on the planted side.
- In terms of breathing, do what works and feels best for you.
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