Week 3: Balance advice from one of the world’s top climbers

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ILLUSTRATION: JON KRAUSE FOR THE WALL STREET JOURNAL Week Three Balance advice from one of the world's top climbers ⚙️ Time to get in gear for Week Three! Your core should be burning after last week's workout. Now it's time to put your core strength and stability to the test by challenging your balance. You may notice you feel wobbly when performing the step-up or step-back exercises. I personally have less stability when leading with my non-dominant leg. Take note and see if you can become more symmetrical as you improve on your core strength and balance throughout this program. Meet climbing legend Lynn Hill, arguably one of the world's best balancers and indisputably one of the world's greatest rock climbers. She's widely known for being the first person to free climb the approximately 3,000-foot Nose route on El Capitan in Yosemite National Park. Time to speed things up. PHOTO: AARON ONTIVEROZ FOR THE WALL STREET JOURNAL Lynn offers private coaching with a focus on efficiency of movement. "Balance and core strength are essential skills for a climber, since we need to support our body weight between three to four points of contact at a time," she says. Having a strong core isn't only useful for scaling a rock wall. It will help make everyday functions, like walking up and down stairs, easier. This week, she demonstrates a change in the program's standing balance and gluteal development drill. 👟 Before you start, don't forget your warm-up. Here's another song to get you moving. Workout Playlist Lynn's go-to workout song is "Just Dance" by Lady Gaga. Listen Now Need even more inspo to get started? Check out how to make the most of the Wall Street Journal Fitness Challenge with these pointers. Tip: "Our core muscles are key for controlling our center of gravity when moving from one position to the next," Lynn says. A Change for Week Three 💪🏽 For the past two weeks, we performed five repetitions to the side on the right leg and then five on the left, then repeated with a backward diagonal movement and a backward extension movement. This week, we'll perform all three motions on one leg, for a total of 15 repetitions. Perform five side patterns followed by five diagonal, then five into extension. Having more time balancing on one leg will help to build endurance in the standing leg. Take note of which side feels more stable. Try to maintain good posture and keep the core engaged. For an added balance challenge, perform the side, followed by the diagonal then the extension (one rep of each) five times. It's still 15 reps but you're constantly changing the movement to add more difficulty. 👉 Take your time and revisit any part of the challenge to keep your own pace.  INTRODUCING TWO NEW EXERCISES This week, we'll remove the step-back exercise from the program and replace it with two new speed drills. Continue to perform the sumo squat, step-up, standing balance and gluteal development series with the change to repetitions and trunk rotation drills. Aim to repeat this new workout two to three times this week. Exercise One: Jog in Place Jog in place for 20 seconds, being sure you integrate your arms into the movement. Your feet should come off the ground about 7 inches to mimic the height of the step and get used to the impact on the ground. Go back to your initial step-up test-in scores. Take 80% of the number of reps you did on each leg and use that number as your goal for this drill. Take one minute of recovery and repeat leading off with the opposite foot. Exercise Two: Line Drill Stand behind a line. You can lay a belt across the floor or perform this drill outside and use the line of a parking space. Step over the line and then behind for 20 seconds. Use the same 80% number as your goal for reps. Again as you move forward, raise your feet 7 inches off of the floor to mimic the step. You need to do that only in the forward movement. Take one minute of recovery and repeat leading off with the opposite foot. Make sure you are completely clearing the line. The Workout 🐲 Here we go! Remember, you can consult this video. And here's a refresher on the exercises you know already. 1. Modified Sumo Squat (10 reps) Don't forget these wise words from Arnie: Performing a squat with a wider stance recruits more muscle, including the groin, glutes, hamstrings and the lower back. Start with your feet just beyond hip-width, toes slightly turned out. The balance point is in the midfoot. As you send the hips back to squat down, keep your back engaged so as not to round over and reach your fingers to the floor. (They do not need to touch the floor.) Your flexibility in your hips, back and ankles along with strength will determine how low to go. Pay attention to your back. If it begins to round that is your max drop into the movement at this point. You can go deeper into the movement as this progresses. Do not let the knees go past the toes. As you come up, bring the hands back past the hips, palms facing behind you. This will allow you to complete each rep of the movement. 2. Step-Up (10 reps each foot) This exercise is not for tempo or speed. It's intended to help perfect your technique. Make sure your hands are part of the step-up sequence. As your right foot steps up, your left hand should swing forward. Integrating the arms as you step ensures the core is involved and helps control balance. Repeat, leading with the left foot. 3. Jog in Place (20 seconds on each foot). Remember to increase number to 90% of the number on the initial Step-Up Challenge. 4. Step Over Line Back and Forth (20 seconds on each foot). Again should be 90% of the Step-Up Challenge. 5. Standing Balance and Gluteal Development (15 reps per side) 6. Trunk Rotation with Wide Base Start standing with your feet slightly beyond hip-width apart, knees slightly bent. Hold the medicine ball in front of you, just below chest height. While keeping your hips square and core engaged, twist right to left 10 times, slowly increasing speed. When you go faster, pay attention to your knees. If they begin to bend inward, you are not keeping your hips square and stable. Slow down the movement to perfect the technique. Your gaze should stay straight ahead. 7. Trunk Rotation with Diagonal Base Step your left foot back to a diagonal, foot planted on the ground. Your right knee should be bent. Hold the medicine ball close to the left hip. In a quick, controlled motion, bring the ball up and across the body to the right shoulder and diagonally back down to hip height. The core should stay engaged, back heel planted and hips square. Repeat 10 times, then switch sides. 8. The Core Series This core routine will help build balance and stability. Add it to the end of each workout.   1. Crunches, 20 reps   2. Reverse curls with bent knees, 10 reps   3. Bridges with your feet slightly wider than shoulder width, 20 reps   4. Hip swivels. Lie on your back with your feet off the floor, knees bent at 90 degrees. Rotate side to side so the knees move between 30 and 40 degrees past midline. Try to keep the pelvis and lower back in contact with the ground the entire time, 10 reps   5. Push-up with feet slightly wider than shoulder width for 10 reps, followed by a 20 second plank hold. 😮‍💨 Follow the same cooldown routine from last week. Tip: Now's a great time to enjoy a glass of water and your favorite snack. Next week we'll build speed with an elite runner. By participating in this workout challenge, you acknowledge that the workout could be strenuous. You should consult a physician before proceeding. 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