Day 12: The "Knee Drive" – Slow Mountain Climbers

Welcome to Day 12! Today we are focusing on the transition between your core and your hip flexors.

Why Slow Mountain Climbers for Runners?

When you run uphill or try to maintain a fast pace, your hip flexors and lower abs have to work together to "drive" your knee up. Most runners "leak" energy here by letting their lower back arch every time their leg moves. By doing these slowly, we teach your core to stay rock-solid while your hips are in motion. This is how you maintain a powerful stride when the "wall" hits at the end of a race.

The Mission:

• 3 Sets of 20 Reps (10 per side)

• The Key: Movement should be "Creeper" slow. Your foot should not touch the floor when it's tucked under your chest.

How to Perfect Your Form:

1. The High Plank: Start in a solid push-up position. Hands under shoulders, eyes looking about 6 inches in front of your fingers.

2. The "Slow-Motion" Drive: Slowly pull your right knee toward your chest.

3. The Crunch: Squeeze your abs at the top of the movement. Your back should stay flat—don't let your butt pike up into the air!

4. The Hover: Keep your right foot hovering an inch off the ground while it's under your body.

5. The Reset: Slowly step it back to the starting plank and switch legs.

✅ DAY 12 CHECK-IN:

Once you’ve completed your "Creeper" reps, comment "CONTROL" below!

The "Quiet" Test: Were your hands and feet silent, or were you "thumping" the floor? As an Ageless Runner, silence equals stability. If you were quiet, your core was doing the work. If you were thumping, your joints were taking the hit. Let us know how "quiet" you were today!

See you tomorrow for a move that targets the "Deep Armor" with a new twist!

2 comments

Ageless Running

skool.com/agelessrunning

Ready to run stronger, faster, and for life? Join a community of runners over 40. Get our free course on injury prevention to start.

Leaderboard (30-day)

+13