Edit Slow mountain climbers

Slow mountain climbers

id: slow-mountain-climbers

1. High plank

Right side Left side Focus

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{
  "id": "slow-mountain-climbers",
  "name": "Slow mountain climbers",
  "summary": "From a high plank on your hands, bring one knee towards your chest at a time in a slow, controlled rhythm.",
  "category": "stability",
  "view": "side",
  "anchor": "wristR",
  "cycle": true,
  "steps": [
    {
      "title": "High plank",
      "instruction": "Start on hands and knees, then push up into a straight-arm plank with your hands under your shoulders and your body in a straight line.",
      "pose": {
        "rootPitch": 72,
        "shoulderFlexionL": 66,
        "shoulderFlexionR": 66
      },
      "holdSeconds": 0.8,
      "moveSeconds": 1.5,
      "emphasis": [
        "trunk"
      ],
      "contacts": []
    },
    {
      "title": "Right knee in",
      "instruction": "Slowly draw your right knee in towards your chest, then take it back to the start.",
      "pose": {
        "rootPitch": 76,
        "hipFlexionR": 100,
        "kneeFlexionR": 125
      },
      "holdSeconds": 1,
      "moveSeconds": 1.5,
      "emphasis": [
        "trunk",
        "thighR"
      ],
      "contacts": []
    },
    {
      "title": "Left knee in",
      "instruction": "Swap legs, drawing your left knee in as the right leg returns. Keep alternating in a steady rhythm.",
      "pose": {
        "hipFlexionL": 100,
        "hipFlexionR": 0,
        "kneeFlexionL": 125,
        "kneeFlexionR": 0
      },
      "holdSeconds": 1,
      "moveSeconds": 1.8,
      "emphasis": [
        "trunk",
        "thighL"
      ],
      "contacts": []
    }
  ],
  "dosage": {
    "sets": 3,
    "reps": 10,
    "holdSeconds": 5,
    "perSide": true
  },
  "cues": [
    "Keep your stomach muscles tight.",
    "Keep your back straight.",
    "Keep your shoulders stacked over your hands."
  ],
  "cautions": [
    "If you feel pain or discomfort, stop the exercise and contact your healthcare provider."
  ],
  "level": "intermediate",
  "tags": {
    "regions": [
      "shoulder"
    ],
    "muscles": [
      "rectus-abdominis",
      "transversus-abdominis",
      "obliques",
      "iliopsoas"
    ],
    "equipment": [
      "mat"
    ]
  },
  "source": {
    "kind": "url",
    "ref": "https://my.uiw.edu/wellness/_docs/w-corestability2.pdf"
  }
}

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