Introduction Every exercise has its own purpose. When you try to select them, also try, in addition to targeting, adjusted difficulty level and all other training legality to be innovative and add some of your complexity. Let the exercise challenge you, or better, you have to challenge the exercise.
Objective This is a complex exercise, which mainly targets the hip flexors and lower body muscles. You will also maximum activate your upper body muscles, abdominal muscles and muscles of the shoulder girdle. Due to the use of the Kinetic BANDS, the exercise will have the biggest effect on your hamstrings, core, hip muscles, internal receptors and adductors. The Kinetic-BANDS Lateral Mountain Climber exercise targets your leg muscles, improves stability, core strength, agility, strengthens and shapes your body using your own weight and raises your heart rate.
Execution Start off in a side position, leaning on one hand and your feet. Your legs need to be crossed and your feet 40-50cm apart. Your other arm needs to be in a sprinting position and you need to keep your body in a straight line and stable, with your look facing forward. From this position start bringing your knees up like you are running in the spot. Your arm needs to be in-synch with your leg movements. When you are executing this exercise you must not bend your body, you must not lower your hips and the arm you are leaning on is straight. Your ab muscles need to be flexed and your movements in-synch. By using the Kinetic-BANDS you will drastically increase the intensity of this exercise.
Breathing Breathe in through your nose and breathe out through your mouth.
Advice The muscles of the entire body should be at maximum tension, so that although the challenging movement your upper body remains solid in a straight line, and stable. Do not allow your hips to go down or your body to bend. The head is lifted with a view in the direction of the movement.
Number of repetitions and resting How long you should execute the exercise, depends on how long you are capable to execute the exercise in a quality way. Start with a 15 second execution and a 1,5 minute rest and gradually increase the length of your execution from week to week up to 40 seconds. Do 2-3 sets and take enough time to rest in between, approximately 4 minutes. After those 2-3 sets do 1-2 more sets without the Kinetic-BANDS on. Resting time should reduce from week to week in proportion to increasing the time of the performance, but should never be less than 1,5´. Do as many perfect and quality repetitions as your body allows you to.
Progression Try doing the Kinetic BANDS Lateral Mountain Climber exercise by holding your position when you raise your knee for a second or two.
Warning Selected exercises or programs are only suitable for the more willing exercisers and athletes, who are in a regular weekly training process, and are not suitable for people with any injury or health problems, and for pregnant women