Against-Wall Cross Mountain-Climber

1. Stand facing a wall at arm's length and place your hands on the wall at shoulder height and width.

2. Assume a staggered stance with one foot close to the wall and the other back for balance.

3. Brace your core and keep a slight bend in your elbows to prepare for the movement.

4. Swiftly drive your back knee towards the wall, aiming to touch your opposite elbow. As you do this, maintain the position of your upper body.

5. Return to the staggered stance and then quickly switch legs, bringing the opposite knee toward the corresponding elbow behind your hand on the wall.

6. Continue alternating legs at a brisk pace, as if running in place against the wall, while ensuring the movement crosses your body diagonally, engaging the core muscles fully.

7. Perform for a set number of repetitions or time period, maintaining good form and controlled movements throughout the exercise.

Remember to keep your body in a straight line from your head to the back heel during the movement, and keep the intensity high to maximize cardiovascular and plyometric benefits. This exercise can help improve core stability, coordination, and cardiovascular endurance.

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