Core — Climbing Tension

Full session

1. 1. Warm-up (2 min) Cat-cow ×8 slow, then dead bugs ×8 per side, slow and controlled.
2. 2. Hollow hold — 3 × 20-30 s On your back, lower back pressed flat into the floor, arms and legs extended. Shaking at the end of a hold is fine; a sagging lower back is not — shorten the hold instead. Rest 60 s between.
3. 3. Plank + side planks — 2 rounds Front plank 30 s, side plank 20 s each side, hips high and stacked. Rest 60 s between rounds.
4. 4. Slow mountain climbers — 2 × 10 From a push-up position, bring knee to chest over a slow 3-count, no hip sag. This is the 'high step on steep ground' pattern.
5. 5. Stop rule Quality over count — end any set two reps before form breaks. Skip this session the day before your hardest climbing day of the week.