CORE: "Mountain Climber"

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Place hands securely on a box, bench, or chair.

2. Straighten whole body out into a "plank" position.

3. Bend knee at »45° angle.

4. Bring knee up towards chest into a full leg flexion while keeping knee bent.

5. Extend leg back as far as possible while keeping knee bent.  You must actually do a slight "hyperextension" by taking the extended leg slightly higher than the leg on the ground--this is the point when the core and back really activate.

6. Perform all reps on one side then switch to other leg and repeat.

Tips: This is a great core exercise as long as you get the full extension at the end.  Make sure to keep hips level and whole body in a straight "plank position" throughout the exercise.

• Options: Changing the height of the box or bench will change the level of difficulty.  A lower hand position makes it harder.  Raising the level of the box or bench makes it easier. Make sure your box or bench is secure and won't slip out from under you!

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.7.08)

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