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Week 1: Core muscles & Body tension strengthening
Week 1: Core muscles & Body tension strengthening
Learning Objective: Engage plus strength and condition the CORE MUSCLES and BODY TENSION that is an essential part of the climber's performance! A good quality, all-round routine that will work the abdominals, obliques, hip flexors and back.
Duration: 12-24 mins (6-minute per set, 1 min rest in between)
Start off with 1-2 sets. You may progressively try 3-4 sets
Equipment:
1) Floor mat / carpet / use a towel and lay it flat on the floor (to support your lower back or tailbone)
2) "Weights" = Water-bottle / School Bag / Heavy Book
3) Timer = watch or phone
6 KEY EXERCISES
(Please attempt every exercise with just your own body weight for at least three sets before progressively adding weight or you may continue with just your own body weight) :
1. Dish tuck (vary arm position for intensity)
2. Weighted twists (really extend the full range of movement!)
3. Weighted sit ups (change weight or arm position)
4. Marching plank (keep those hips level!)
5. Dish variation (alter body angle for intensity)
6. Superman (most climbers will prefer elbows to the side)
Please stop right away the moment you feel any pain during these workouts.
HAVE FUN!
Please feel free to contact Akmal at akmaluwc@gapps.uwcsea.edu.sg
Stay safe and take care!
Stay safe and take care!
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