Rock climbers supplement! This is for those of you who are starting to ramp up your climbing in anticipation for fall sending temps! Training antagonist muscle groups is important to keep rock climbers balanced and pain free. This workout incorporates pushing motions, scapula and rotator cuff stabilization, wrist extensions and leg work. The idea is to strengthen and stabilize muscles and joints that are not addressed by climbing alone.
Perform 2x Week to keep your body happy!
Dynamic Warm Up: 2 Rounds
- 5-10min, Spin, Jump Rope, Jog, Row (only performed once, not 2 rounds)
- 6x Inchworm with push up
- 15x Banded Lateral Walk Left, followed by 10x banded air squats
- 15x Banded lateral walk Right, followed by 10x banded air squats
- 10x 5each, Side Lying thoracic spine rotation
- 10x 5each, Lunge with lateral side bend, don’t let back knee touch the ground
4 Rounds
- 16x 8each, Single leg squat (off box), find height where you can tap heel lightly and return to standing. You will increase depth as you get stronger. You will get appropriate rest as you work through the next two exercises
- 15-20each, TheraBand Internal/external shoulder rotation
- 15-20each, Dumbbell Wrist Extension, work from neutral wrist to extension
4 Rounds
- 10x Romanian deadlift, (barbell, dumbbell or kettlebell), You will get the rest you need by completing following exercises
- Scapula Protraction/retraction with push-up
- 12x Swiss Ball Mid/Lower Trapezius, I,T,Y(cobra,abduction,scaption), smooth slow motion
2 Rounds
- 6x 3each, Turkish Get Up
- 10x Hollow rock
- 10x Superman with towel row
- 10x 5each, Side Plank with Rotation
Stretch
- Hold static stretches 20-30 sec
- Pigeon
- Half Kneeling Quad/Hip Flexor with Lateral spine flexion
- Down dog
- 10x 5each, Side Lying Thoracic Spine Rotation
