{"id":8243,"date":"2021-11-22T18:49:31","date_gmt":"2021-11-22T18:49:31","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8243"},"modified":"2021-11-22T18:53:37","modified_gmt":"2021-11-22T18:53:37","slug":"wall-mountain-climbers-advanced-core-exercise","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/wall-mountain-climbers-advanced-core-exercise\/","title":{"rendered":"Wall Mountain Climbers: Advanced Core Exercise"},"content":{"rendered":"\n<p class=\"has-text-align-left\">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.\u2063 \u2063 <\/p>\n\n\n\n<p class=\"has-text-align-left\">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 \u2018\u2019jump\u2019\u2019 with the foot makes these SO much tougher, and the non-jump version is even very challenging for most people. \u2063\u2063\u2063 \u2063\u2063\u2063 <\/p>\n\n\n\n<p class=\"has-text-align-left\">To note, my wall is slippery so I had to keep my feet and hips slightly higher than I usually would. I didn\u2019t want to mark my walls by wearing shoes.\u2063\u2063\u2063 \u2063\u2063\u2063 <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Wall Mountain Climbers\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/uY3rTg88i3A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#d8dadb\"><strong>Key Points: \u2063\u2063\u2063 \u2063\u2063\u2063 <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>When you do the knee tuck, do a small \u2018\u2019jump\u2019\u2019 off the wall with your foot. \u2063\u2063Kind of \u2018\u2019jog\u2019\u2019 from side to side. \u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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). \u2063\u2063\u2063\u2063\u2063\u2063Do not mindlessly hang out.\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. \u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For \u2063the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes on the planted side.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you. <\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n.jpg?resize=562%2C644&#038;ssl=1\" alt=\"\" class=\"wp-image-7463\" width=\"562\" height=\"644\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\" style=\"font-size:18px\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Push-Up Program<\/em>&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a> <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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.\u2063 \u2063 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 \u2018\u2019jump\u2019\u2019 with the foot makes these SO much tougher, and the non-jump version is even very challenging for most people. \u2063\u2063\u2063 \u2063\u2063\u2063 To note, my wall is slippery so I had to keep my feet and hips slightly higher than I usually would. I didn\u2019t want to mark my walls by wearing shoes.\u2063\u2063\u2063 \u2063\u2063\u2063 Key Points: \u2063\u2063\u2063 \u2063\u2063\u2063 When you do the knee tuck, do a small \u2018\u2019jump\u2019\u2019 off the wall with your foot. \u2063\u2063Kind of \u2018\u2019jog\u2019\u2019 from side to side. \u2063 \u2063\u2063\u2063 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). \u2063\u2063\u2063\u2063\u2063\u2063Do not mindlessly hang out.\u2063 \u2063\u2063\u2063 For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 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. \u2063\u2063\u2063 \u2063\u2063\u2063 For \u2063the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes on the planted side.\u2063 In terms of breathing, do what works and feels best for you. Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Push-Up Program&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":8247,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,22,576,759,851,592,753,23],"tags":[182,802,840,425,878,875,500,811,526,868,870,871,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,1036,1026,1025,958,960,891,957,959,890,956,955,882,886,1035,1034,1032,1033,1024,1023,1021,1022,859,183,874,881,271,860,173,880,872,883,516,237,884,400,876,396,479,667,272,635,961,954,1434,1435,1436,290,879,1351,967,970,776,443,754,1018,1031,1030,333,1029,1028,1027,1020,317,470,298,467,845,1019,747,437,671,670,873,818,111,1437],"class_list":["post-8243","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-hip-flexors","category-home-workouts","category-minimal-equipment","category-running-exercises","category-shoulder-health","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-anti-rotation","tag-anti-rotational-exercises","tag-athlete-training","tag-athletic-training","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-push-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-push-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-push-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-push-ups","tag-best-core-workouts-for-runners","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-stability","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-shoulder-exercise","tag-best-shoulder-exercises","tag-best-shoulder-workout","tag-best-shoulder-workouts","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-warm-up","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-men","tag-core-workouts-for-runners","tag-core-workouts-for-women","tag-home-workout","tag-home-workouts","tag-meghan-callaway-core","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-mountain-climber","tag-mountain-climber-exercise","tag-mountain-climbers","tag-oblique-exercises","tag-oblique-workouts","tag-ore-training","tag-plank-exercise","tag-plank-workouts","tag-rotator-cuff","tag-running-training","tag-running-workout","tag-scapula","tag-scapula-exercise","tag-scapula-exercises","tag-scapula-stability","tag-scapula-training","tag-scapula-workout","tag-scapula-workouts","tag-shoulder-exercise","tag-shoulder-exercises","tag-shoulder-mobility","tag-shoulder-stability","tag-shoulder-training","tag-shoulder-workout","tag-shoulder-workouts","tag-sports-training","tag-stability-training","tag-train-at-home","tag-train-from-home","tag-ultimate-lower-body-and-core","tag-ultimate-lower-body-and-core-program","tag-ultimate-pull-up-program","tag-ultimate-push-up-program","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Wall Mountain Climbers: Advanced Core Exercise - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"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.\u2063 \u2063\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/wall-mountain-climbers-advanced-core-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wall Mountain Climbers: Advanced Core Exercise - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"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.\u2063 \u2063\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wall-mountain-climbers-advanced-core-exercise\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-11-22T18:49:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-11-22T18:53:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/IMG_4270.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta 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