Scrambling can be intimidating! Letting go of your poles and getting down on hands and feet is unfamiliar and challenging. This exercise sequence builds familiarity in that position and strengthens shoulder and pelvic girdles and core.
1. Bear Plank - begin in table top with hands under shoulders and knees under hips. Then, keeping core strong with the navel pulled toward the spine, lift the knees off of the floor. Hold this position for 5-10 reps of 30 seconds to 90 seconds.
2. Dynamic Bear Plank I - In the bear plank position, extend each arm then each leg. Next extend are then the opposite leg. Perform 3 sets of 15 reps each arm and leg.
3. Dynamic Bear Plank II - In the bear plank position, extend an arm and the opposite leg, keeping the core tight and the body stable. Try to keep the hips and shoulders level. Return to the bear plank position and repeat on the other side. Perform 3 sets of 15 reps on each side.
4. Forward and Backward Bear Walk - Walk forward and backward in the bear position for 5 feet. Repeat 10-15 times for 3 sets.
5. Lateral Bear Walk - In the bear plank position, walk hands and feet to the side for 5 feet, then back. Repeat 10-15 times for 3 sets.
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