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We collaborated on this great general mobility warm-up with @climbingcoachbradley. Take your time getting into your bouldering or route session with this series of movement preparation exercises.

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This exercise is started in the same position as the Hanging Knee Raise. Instead of simply raising the knees, keep the arms straight and engage the whole torso to lift the knees all the way to touch the elbows. If you need to bend your arms, it indicates a weak upper abdominal.

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The Pike exercise is a great hip flexion movement for midsection strength. With the hands on the floor, place the feet in a set of suspension straps or on a physioball. Under control, move the feet toward the hands by piking at the hip, then return to the starting position.

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Sit in a doorway or between the uprights of a squat rack. Brace yourself in the position with your hands or by placing a PVC pipe horizontally across the rack. Holding the hands above the head, stack the shoulders above the hips and maintain an upright position.

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The hanging straight leg raise is done holding a pull-up bar with a supine grip. From a dead stop, bend at the hip, raising the legs straight out in front of you. Keep the knees locked. Once you reach 90 degrees at the hip (legs horizontal) return to the start position with slow control.

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The hanging knee raise is the simplest of the hanging hip flexion exercises. It is performed on an overhead bar that allows for full extension without having the feet touch the ground. From the straight-leg position, bend at the hips and knees, and pull the thighs to a horizontal or slightly higher position.

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The core press is an anti-rotational core exercise that focuses on stability in the midsection. As you load the exercise, you will see the clear need to resist rotation - which lets us train this pattern without twisting the lumbar spine.

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https://www.youtube.com/watch?v=I7BCYV-aNkw

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Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

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"Stir The Pot" - TOP Recommended Ab/Core Exercise!

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https://www.youtube.com/watch?v=c4Kpoh_BDaM&feature=youtu.be

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The king of the core dynamic stability exercises, this one is done with a low cable or low-anchored elastic band. From an elbow plank position, grasp the band or cable handle, and pull it down along the body, much like the movement of a 1-arm pull-down.

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https://www.youtube.com/watch?v=xUAg_k7d5_M&feature=youtu.be

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The hardstyle plank is a full-tension stability exercise. Assume a standard plank position, but with the forearms parallel. Make tight fists, tighten the glutes and quads, and then bring the abs to full power, feeling the toes pull toward the elbows. With short, brief breaths, hold the position for just 10-15 seconds.

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https://www.climbstrong.com/advances-core-training/