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운동 라이브러리
Bridge - Mountain Climber (Cross Body)
A front-bridge mountain climber driving each knee toward the opposite elbow, combining anti-extension plank work with rotary demand on the obliques.
코어맨몸Dynamic plank
주동근
복사근복직근
협응근
고관절 굴곡근어깨 안정근대퇴사두
장비
맨몸
패턴
Dynamic plank
준비 자세
- 01Set up in a straight-arm plank with hands under shoulders.
- 02Form one line from head to heels and brace the trunk.
- 03Press the floor away so the upper back stays full, not sagging.
- 04Set the feet about hip width for a stable base.
수행
- 01Drive one knee under the body toward the opposite elbow.
- 02Pause briefly with the knee across the midline.
- 03Return the foot to the plank position without the hips rising.
- 04Alternate sides at a controlled tempo.
체크포인트
- -Hips stay level with the shoulders; no piking on the knee drive.
- -Shoulders stay stacked over the wrists throughout.
- -The knee genuinely crosses toward the opposite elbow, not straight forward.
- -Lower back never sags between reps.
흔한 실수
- -Bouncing the hips up and down with each knee drive.
- -Shifting the weight backward so the shoulders leave the wrist line.
- -Cutting the cross-body path short and driving the knee straight ahead.
- -Sprinting the reps and losing trunk position.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps per side at a controlled tempo.
- -For conditioning, run 20 to 30 second bouts inside a circuit.
- -Slow the tempo before adding volume; position quality is the point.