Spider Mountain Climbers

Instructions

1. 1.Adopt the top of a push up position with your hands directly underneath your shoulders, toes in contact with the floor and shoulders, hips and ankles forming a straight line angling slightly towards the floor. This is the starting position.
2. 2.Raise your right knee towards your right elbow so that your right foot is no longer in contact with the floor. Your right knee should be fully flexed at the top of this position and the rest of your body should remain in the starting position.
3. 3.As you bring your right knee back towards the starting position, simultaneously raise your left knee towards your left elbow. For a short period of time, the only point of contact with the floor will be your hands, directly underneath your shoulders.
4. 4.The act of raising each knee towards the respective elbow is equal to one repetition. Repeat for as many reps as necessary, or for a set period of time.

Tips

• Try to keep your back in a flat position throughout the movement. This can be achieved by pushing your chest forwards and pulling your shoulders back by squeezing the muscles between your shoulder blades. Bracing your core by pulling your belly button towards your spine throughout the working set will also help.

Breathing Instructions

1. The rapid nature of the movement means that you will probably need to breathe in and out consistently and steadily throughout your working set, rather than worrying too much about when exactly during the movement you inhale and exhale.

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