1. Start in a plank position with your hands firmly placed on the ground, directly under your shoulders and your legs fully extended behind you. Keep your body in a straight line from head to heels, engaging your core muscles.
2. Without lifting your hips too high, draw your right knee towards your chest as far as you can.
3. Extend your right leg back to the starting plank position while simultaneously drawing your left knee towards your chest.
4. Continue to alternate legs at a brisk pace, maintaining a strong core and a flat back throughout the movement. Your shoulders should remain over your hands, and be careful not to let your hips bounce up and down excessively.
5. For an added dynamic plank challenge, instead of returning to the starting plank position after each knee drive, you can enter a brief side plank. This involves turning your body to one side, extending the corresponding arm towards the ceiling, and stacking your feet or placing one foot in front of the other for stability. Repeat on the other side after each knee drive.
6. Perform the exercises for a set duration (e.g., 30 seconds to 1 minute) or a certain number of repetitions (e.g., 10-15 per leg), depending on your fitness level and training goals.
Note: The images provided are static and do not fully convey the dynamic nature of the mountain climber or dynamic plank. They do illustrate the plank position and muscles involved, but the actual exercise involves moving the legs in a running or climbing motion while maintaining the plank position.
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