Mountain Sprinters

Mountain Sprinters are a little bit like Mountain Climbers, except that in this exercise you do not get a chance to tap your foot down.

mountain sprinters

Nothing Touches : Not the toes. Not the heels. No Ma’am.
Keep a strong plank and tuck your knees in, in an alternating fashion.

Do not bend your elbows, drop your chest or hips.

Watch for the Butt Lift!  Make sure your plank stays even.

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Mountain Climbers

Mountain Climbers have been around since before I had gym class in high school as that is where I first learned them.

mountainclimbers

  • From plank, bring one foot forward at a time

  • Foot must land on the ground and you immediately alternate to the other side

  • There is no stopping in the middle

It is explosive and will hit your entire body as well as your heart. Catch your breath.

Count only one leg and get to 20.
No excuses. You should love these. They are over so quickly. 

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Plank w/ Hip Ext. on Unstable Surface

Taking hip stability training to a whole new level as we have added a ball.

plankhipextonball

Plank Hip Extensions on Ball is a very challenging exercise. Depending on what else you are training, you will feel this in your abs and quads.

Your glutes will fire as you lift them to their highest point, and your entire upper body is holding you in your plank, but ten reps with each leg will increase your heart rate immediately.

Remember to move with control!

The goal here is to keep a steady plank, a pulled in tummy, and strong legs as you lift one from the hip and return it back to the floor with minimal weight shifting.

The toe should ever so slightly tap or kiss the floor.

Keep all of the work in the core.

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Plank w/ Hip Extension

Keep the strongest plank you can and lift one leg.

plankhipextension

  • Then lift one leg in a straight and uniform fashion. [toes come toward the shin and do not bend the knee]

  • Keep the entire body active.

  • Lift the heel to the ceiling but do not take the leg higher than your hip.

You are trying to keep the rest of the plank as stable as possible, meaning even though one leg is lifting from the floor, the rest of your body is completely fixed and strong.

Most lower back pain comes from irregular or dysfunctional movement in the lower back. It could be too much movement or it can be too little, either way whenever this is the case, it is wise to begin by training stability. The great part about this exercise is that you are stabilizing both your shoulder girdle and pelvic girdle. (your upper back and hips)

The more streamlined the movement and communication is between these two junctions of the body, the better you will move.

 

 

 

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Plank Jacks

The one and only Horizontal Jacks!
Keep your arms as strong as possible.

plankjacks

  • Engage the muscles of the back so that they are supporting your arms in this plank.
  • Make sure the eye of the elbow is facing forward.. (ahead of you)
  • And when you bounce those legs – get the toes outside the width of your hand placement.

Its not hard and so you should work up to fifty.

Yes FIFTY! (You can totally start at 20)

3 x 20 and then eventually you’ll be doing fifty reps counting only one leg with no breaks!

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Plank Jacks w/ Push Up

From a plank position hop those legs out as wide as possible.
Make sure they hit the ground softly.

pushupplankjacks

Keep the legs active, particularly those buns.

You can take the push up whenever you want, legs narrow or wide.
This adds a bit more cardio to the traditional push-up and its fun.
Move to your music!

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Push Up Outside Knee Tucks

A simple easy combo of pushing up and knee tucking:
There is nothing to think about here other than your count.

pushupoutsidekneetuck

Make sure you say your count out loud: Only count one leg, or both legs but then say the total. 1, right knee tuck, 1 left knee tuck, 1 – total.

Our minds can play tricks on us when we are working unilaterally and or doing an up and down motion. So many times, clients count 1 on the up and 2 on the down, making two counts for only one rep! DON’T DO THIS. 

When the body is fatigued it will drain your brain power. 😉 Go Slow at first making sure that form is just right. Eventually, you will be able to power through ten of these.

Inhale on the down, exhale as you get back to the top of your plank, and SMILE!

 

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