Intermediate Core Training for Climbers | Core Workout Pt. 2
Hooper’s Beta Ep. 36
Intro:
Way to go, you made it to level 2! (gym rat) of the quarantine plank series. Remember, keep the core tight (belly button towards the spine) and don't go on to level 3 until these feel comfortable.
If you're wondering why you're here doing planks, or if you're struggling with these, or you just simply found this link and didn't know there was a level one, head on back and start there: https://youtu.be/PEG1rX7l2vQ
Level 3 (Advanced) will be released tomorrow!
Exercise hints/tips for Level 2:
Plank step through - this is a fun little move that shouldn’t be too tough but rather works on some coordination and strength. Add a longer hold or play with your hand/foot position to change the difficulty.
Plank up and downs - this is definitely a burner for the triceps. Try to prevent the hips from moving too much. Make sure you aren’t just leading with 1 arm. Either alternate each time or split your reps up leading left and leading right. You can also do the double up/down modification which is a little tougher on the triceps but a great exercise nonetheless.
Lateral plank with reach through - a favorite for core and UE stability. Try it with your feet staggered and when you roll through allow yourself to roll up onto the toes. This will be key to a later, very challenging, progress.
Plank arm reach - the beginning progression for the plank bird dog. Raise your arm ahead of you and slightly to the side (think of a V).
Plank leg extension - the second progression for the plank bird dog. Lift the leg up by squeezing the glutes and not just the lower back.
Plank arm swimmer - minor advancement to the plank arm reach, creating more movement to challenge the core in different ways.
Plank leg abduction - minor advancement to the plank leg extension. Instead of just lifting the leg straight up, kick it out to the side as well.
Sphinx plank knee to elbow - This is tough one and easy to cheat on by changing your arm position. Keep the forearms on the floor and parallel to each other. Reach your knee all the way up to touch the back of your tricep, trying to keep the knee off of the mat. Perform all reps on one side at a time, or alternate back and forth. If this is too hard, move up to your hands and try from there until you feel comfortable to try on your elbows again.
Plank Walk out - This is great because it is modifiable. Walk the hands out further, make it harder. Keep them closer, keep it easier. You can also lead this with the feet by moving them backwards or even sliding them.
Feet elevated plank shoulder & thigh taps - changes the angle from the previous shoulder and thigh taps, and sets us up for a future, challenging exercise: plank rows
Feet elevated lateral plank hip dip straight arm - great for the obliques, but make sure you have a wide enough surface so you can still roll your feet through.
Conclusion:
Remember, these exercises are now much more dynamic and you need to have good control before advancing on to the next. Also, these are meant to be close to an order of ascending difficulty. This may not be the case for everyone, but try and safely advance in order.
Disclaimer:
As always, exercises are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting new exercises.
Written and Presented by Jason Hooper, PT, DPT, OCS, CAFS
IG: @hoopersbetaofficial
Filming and Editing by Emile Modesitt
www.emilemodesitt.com
IG: @emile166
