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with Courtney

 Two exercises to strengthen core. 

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TIME: 10-15 minutes
DIFFICULTY:  Intermediate
EQUIPMENT: Stability ball and Pull-up bar
FOCUS: Core & Warm-up


INTRO:  *These 2 exercises are included in the PG Youth Teams’ half hour of power!

*The key to getting the most out of Little Johns is to keep your legs straight and lower down slowly.
*With Ball Passes keep your arms and legs straight, with your movements staying slow and controlled.

GOAL – 10- 25 repetitions of each exercise


Little johns

STEP 1. Hang on a pull-up bar. Maintain good posture in your shoulders and upper back.

STEP 2. Bring your knees up and level with your hips.

Little johns 2

STEP 3.  Kick your legs out straight. Keep mid-back and core tight and engaged.

STEP 4. Lower your legs slowly back to the start position, keeping them straight and the descent controlled.


Ball passes 1

STEP 1. Lay on the floor facing upwards with a fitness ball in your hands.

STEP 2. Contract your body into the pike position and pass the ball from your hands to your feet.

Ball passes 2
STEP 3. Bring the ball (gripped between your feet) and your hands back down to the floor.

STEP 4.  Return to the pike position, passing the ball back to your hands. Lower hands and feet back to the start position.
Ball passes 3

Courtney bioABOUT COURTNEY – Courtney Ceran is a Junior in High School and a long-time member of the PG Sunnyvale Youth Competition Team.  She also recently started coaching the Rock Monkeys Youth Team at PG Sunnyvale and really enjoys working with the young girls and getting them hooked on climbing.  She is equally passionate about climbing outdoors and has traveled throughout the US and Europe.  Her favorite outdoor destinations have been in Santa Linya, Spain and Smith Rock, Oregon. When she’s not at the gym or crushing climbs outside, she also enjoys running and playing with her new puppy golden retriever.




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IMPORTANT: Climbing and climbing training, such as the exercises in the WOW, are inherently dangerous activities.  Participation in these exercises is done at your own risk.  If you have any injuries, we recommend you do not attempt a WOW.  If you have any concerns about your abilities or the exercises, consult a qualified medical practitioner or athletic trainer. Before using the fitness area, equipment, classes or any other training at Planet Granite, it is your responsibility to read and understand the posted gym rules and Safety Guidelines found here: