Anchored Spiderman


Setup Options




Step 1: In all-4-up position on hands and feet. Form a straight line from head to feet.

Step 2: Bring one knee to the same-side lat while keeping all points of leg off the ground and keeping a straight line with the body. Keep the head and neck relaxed.

Step 3: Return to starting position in controlled manner and repeat with opposite side.


Tips: Pinch the glutes and squeeze the core up into a straight bodyline. Don't let the traps dip down. Keep a straight line from shoulder to shoulder. Remain with feet in dorsiflexion. Utilize obliques to keep body from twisting. The slower the movement the more control you will have. 

Link™ to Exterior: Attached to external anchor

Stance: All-4-down with hands and feet up in plank position