Mountain climbers on the dome, slowed down so the core never quits.
Keep your hips low and level, control each knee in slowly instead of rushing.
Slowing the mountain climber to a crawl removes momentum, so your core holds a strict plank on the shifting dome while each knee draws in under total control. Every slow knee drive shrinks your base of support for seconds at a time, which is far harder on the midsection than a fast bounce between legs. It earns a place as anti-sag, anti-rotation core work dressed up as a familiar movement.
Fast climbers are conditioning, slow climbers are core strength. At a slow tempo there is no bounce to hide behind, your midsection has to hold the plank line the entire time each leg travels.
A few seconds per knee drive, smooth in and smooth back. If the dome starts rocking or your hips rise, you have found your speed limit, back off until it is quiet.
Letting the hips pike up as the knee comes in. Keep them low and level so the work stays in your core instead of turning into a downward dog stroll.
