My hips were tight for days after this filming because we weren't warm when we filmed 🫣 so please make sure you're nice and warm when doing this workout.

@LatticeTraining

Жыл бұрын

Thanks again for joining us Anna. I can imagine the long plane journey back didn't help either!!!

@garciat

Жыл бұрын

What's a proper warmup for these exercises? Thanks 🙏

@adribier

Жыл бұрын

@@garciat Yeah I would also like to know

@jonnes__4657

11 ай бұрын

Thx Anna, I try to include this once a week. 👍👍 .

Awesome video And great timing. I am really focusing on my core for the next couple months to see if it makes changes in my overhang and ceiling climbing.

Oh yay! I've been waiting for the Lattice episodes with Anna :D I was so excited to hear she'd be collabing with you

Thank You

Nice exercises!

you guys are insistent on making the best possible resources for climbers available for free! you da best x

So strong!

Will be giving these a go for sure. Are really wide arm push ups useful? like the star plank but doing push ups

cool exercises

I think Hip Thrusts are an overlooked exercise for climbing. I started do them for BJJ and my climbing drastically improved.

@kaskow21

Жыл бұрын

Agreed!

@LatticeTraining

Жыл бұрын

Agreed. I (Josh) actually started BJJ 7 months ago and have build a lot more strength in my hips and legs. It's definitely helped in many ways. I've also put on 3-4kg in the process so its time to build more finger strength to support that.

@ZionToller

Жыл бұрын

Sorry, but what is BJJ?

@LatticeTraining

Жыл бұрын

@@ZionToller Brazilian Jujitsu

will you be adding this workout to the app?

Is the plank position of josh ok? Annas hips seem to be lower - I often notice people to be more a arc then a plank. Any suggestions?

@AnnaDavey

Жыл бұрын

Hips a touch high but yes some people opt for a arc position to engage more upper abs and less hips and lower abs. Its not necessarily 'bad form'. But I'll always try be a 'plank' think a Plank of wood 🥰

Does copenhagen plank hurt anyone else's knee? Feels like it's going to just snap. I'm 6' 3 maybe thats why

Shouldn't the extra weight on the Copenhagen Plank be added to the hip area? Lifting it with the arm just adds more force to the other arm. Or is it more about balance?

@ryanw3058

Жыл бұрын

I was thinking the same thing. I could see holding a light weight out in front and adding some counter rotation here being potentially something of use for progression. Though that would deviate from proper form a fair bit and you'd likely need both feet on the box to have any chance at resisting rotation.

@AnnaDavey

Жыл бұрын

You can do hip for sure, but that will load more of your hip/adductor. Up in air is a good way to focus on just stability.

@Mrperson662

Жыл бұрын

Usually a weighted Copenhagen plank involves that rotation, bringing your weighted arm underneath and behind your torso.

@AnnaDavey

Жыл бұрын

Yep!! So you may notice, I said this in the exercise cues and was supposed to demo that with the DB and then we all just forgot 😅 Sorry guys!!

I think I'm pretty ok in core drills like presented in that video, and I'm best with small edges and powerful sloper boulders. Somehow I often struggle to engage small edges, when the boulder has them in awkward positions, like too close to the feet, or in a "shouldery" fashion far apart. Do you have an idea of a drill (e.g. on a kilter board) how to address such a weakness?

@anto3254

Жыл бұрын

I mean if you aren't already full crimping when your hand is lower down (like maybe below chest level?) then adjusting your finger position to a full crimp is an easy fix.

Summary was generated by Summatim, let us know if there are any inaccuracies! 🤖 0:25: Difference between abs and core 1:11: Hollow hold exercise 2:21: Plank band row exercise 3:41: Copenhagen plank exercise 4:40: Star plank exercise 6:15: Recommendation for core exercise routine 6:28: Thanking Anna and promoting her channels

My hips can't get to the floor during a hollow body hold?

Yes! Will Anna take the Lattice test??

@AnnaDavey

Жыл бұрын

Haha no it would have been so inaccurate, I was like 27 days on training in a row by this Filming day 😩

Mechanics of adding weight at 4:24 don't seem to make sense. You'd want to add weight off the axis of your stabilizing arm. What she's doing is nearly the same thing as putting a weight on top of the foot that's on the bench. Instead, you should hold the weight out closer to the hips.

Well that's all very commendable, but it's slashing down here in Manchester so I think I'll just stay in bed. Give it a go some other time.

Anna on the verge of a giggle-sesh again I see

@AnnaDavey

Жыл бұрын

Always 😂

Shouldn't there be something for the posterior core (lower back)? This anterior core strength is useful for getting your back up to the wall, but keeping the tension between toes and hands requires posterior core strength (lower back, glutes and hamstrings).

@AnnaDavey

Жыл бұрын

You'll find star plank/lever is mostly lower back focused.

@nurfuerdieplaylist

Жыл бұрын

@@AnnaDavey but... how? Seems to send more of the load through the anterior chain, doesn't it? I get that for core stability both chains are always working simultaneously, but wouldn't say a table position with extended legs focus the posterior chain a bit more, relatively speaking? Just curious, probably missing something :)

@AnnaDavey

Жыл бұрын

@nurfuerdieplaylist Hmmm not quite 😉 Have you tried either exercise?? Your rectus abdominis doesn't do too much as they're at a lengthened position, so your posterior chain and transverse has to stabilise the trunk, plus for form to be correct you need to prevent that lower spine from sagging. Please try and let me know where you feel working mostly 🤗 Any lever type movement has a huge focus on the glutes too; we need everything to be tight to maintain such a strenuous position. I was only allowed to pick a few exercises for this video. Are there more I like, absolutely. But these are greatly balanced for core. Back, hamstrings and glutes should be a separate workout 💥💪

@nurfuerdieplaylist

Жыл бұрын

@@AnnaDavey thanks for the reply! I wasn't doubting that these exercises are loading the lower back, it just doesn't make sense to me conceptually why contracting the lower part of the erector spinae should prevent the lower back from sagging, i.e. extending, since that's what that muscle does, no? Still doesn't actually, even though I just tried a star plank and definitely felt my lower back getting WRECKED lol🙈 So what am I missing? Please forgive my dumb asking, I'm just curious🙂

@AnnaDavey

Жыл бұрын

@nurfuerdieplaylist Not dumb at all! The posterior chains job here is proper 'bracing' to protect the spine. Proper bracing comes from anterior and posterior muscles, it's not just bringing belly button the spine and tensing lower abs as people often think. The ability to correct any pelvic tilting is extremely hard for some people, and that's where the erectors kick in and they're switched on in a Isometric state. The erectors have a huge role in posture of the spine. If hips sag, they're turned off. Apply this to climbing, and we need to think about body tension as more than just squeezing our abdomen. So if your star plank was very hard on your lower back, there's a weakness somewhere in your core, I find it's often lower back or hips. But yes, you can also do some more targeted things for that with hip extension (back extension etc).

Gravity board ads in front of your video are cringy to no ends

@LatticeTraining

Жыл бұрын

What is a gravity board? We don't select ads, YT pushes ads based on your preferences/cookies so I guess YT thinks you'd like a gravity board.

@andreaspeper383

Жыл бұрын

@@LatticeTraining yes, I know. Not the right place to complain., sorry. Maybe still as good as any for this to be made public 🙏

Haram