My go to warm up and warm down. You can visit my IG: Wahineclimbs or my Beacons site to request your free pdf of exercises, links to videos, and breakdowns.
Sections
2
Warm Up
Warm Down + Burn Out
Warm Up
* Disclaimer: Work your way up to this and adjust accordingly * Effective warming up is crucial for climbers to prevent injuries, enhance performance, and prepare the body for the physical demands of climbing. I like to follow this protocol to prepar...
Choose your own adventure. Jog, row, jumping jacks, jump rope. Just get your heart rate up.
Cardio | 5 minutes
Strengthens the legs, glutes, and core while improving balance and coordination.
Kettlebell Walking Lunges | 10 reps x 2
Enhances flexibility, strengthens the lower body, and improves mobility and balance by working the legs through various planes of motion.
Bri’s Walking Lunge Stretch | 4 reps x 2
Preps your shoulders to get ready for big pulling!
Scapular Pull Ups | 10 reps x 2
Improves grip strength and finger endurance.
Dead Hangs | 30 sec reps x 3
Builds leg strength, balance, and coordination.
Pistol Squats | 5 reps x 2
Enhances finger strength and forearm endurance.
One Arm Hangs | Max hang time x 2
Develops finger strength and grip endurance.
Hangboarding | Various Protocol
Strengthens upper body muscles, including back, shoulders, and arms.
Pull ups | Max reps x 1
Strengthens core muscles and improves lower body stability.
Flutter Kicks | Max reps x 1
Warm Down + Burn Out
* Disclaimer: Work your way up to this and adjust accordingly * Always warm down, or what I like to call, burn out at the end of your sessions. You'll do everything to failure. Push yourself to your max. It's always nice to know that you've burnt all your energy, especially when you have the worst climbing session. if you don't hate my guts after this, you didn't do it right. (Just kidding, mostly!)
*Caution* Ensure you only do this over bouldering mats and in an area that is clear of any people.See how far you can traverse a wall. Can you do a Hobbit's Tale, There and Back Again? Track your progression!
Wall Traverse | Until Failure
Enhances muscle growth by emphasizing the eccentric phase, improves strength, and increases bicep endurance. Really great for offsetting all the work you're doing on the wall!
Negative Curls | Until Failure
Body weight and until failure
Squats | Until Failure
You guessed it…just once, until failure!
Pull ups | Until Failure
Just once, until failure!
Push Ups | Until Failure
Go hard and then go home! Just once, until failure! Track your times to see your output progression.
