Bench Elevated Mountain-Climber

Elevated Mountain Climber with Hands on a Bench

Positioning:

1. Setup: Stand in front of the bench and place your hands on the edge of the bench, shoulder-width apart.

2. Body Position: Walk your feet back until your body forms a straight line from your head to your heels. Keep your core engaged, and ensure your hips are in line with your shoulders.

Movement:

1. Starting Position: Begin with both feet on the ground and your body in an elevated plank position.

2. Knee Drive: Quickly bring your right knee toward your chest, keeping your foot off the ground.

3. Switch Legs: Return your right foot to the starting position and simultaneously bring your left knee toward your chest.

4. Alternating: Continue to alternate legs at a controlled, steady pace, keeping your core engaged and back straight throughout the movement.

5. Repetitions: Perform for a set time (e.g., 30 seconds) or a specific number of repetitions (e.g., 10-15 on each leg).

Tips:

• Keep your breathing steady; exhale when you bring your knee up.

• Maintain control and avoid rounding your back.

• Start slowly if you're a beginner, gradually increasing the speed as you become more comfortable.