Resources

• YouTube playlist
  • Finger Stretching Routine
  • Perfect figure of 8
• Become A Better Climber
• Training for Bouldering 102
• TheCrag

Flexibility

1. Child Pose

   

   • Move from side to side
   • 30-45 secs hold on every position (center, left and right)

2. Butterfly Pose

   

   • Hold for 1 min
   • Straight back
   • Pull your feet as close as you can
   • Bring your legs down as much as you can
     • You can use weight

3. Seated Straddle

   

   • Hold 2 mins
   • Open your legs as much as you can
   • Feet pointing up
   • After a while, push in the direction of one of the foot to get wider
     • Change the foot you are pushing towards every time

4. Hamstring Stretch

   

   • 10 reps each leg
   • One leg straight the other wrapped in the inside, so the knee is completely closed, and the foot is touching the other leg
   • Face the leg, grab from your foot and pull

5. Lunge Position

   

   • 6-8 reps each leg
   • Extend the back-leg
   • Front leg at 90º
   • Try to get your elbow (the one close to the 90º leg) to the floor and the open your chest with the extended arm trying to “touch the sky”

6. Deep Squat

   

   • Hold 20-30 secs
   • Squat as deep as you can
   • Push elbows into your knees to open up the hips
   • If this way is too easy, you can try different feet position (more narrow or wider)

7. Cossack Squat

   

   • Do 15/20 reps
   • Go as deep you can
   • Go from side to side

8. Calf Stretch

   

   • 20-30 secs
   • Front of the ankle, behind the heel of the other leg
   • Put the weight of your chest in top of the front knee
     • “Sit” on this
   • Straight your arms to the front

9. Frog Stretch

   • Widen your hip as much as you can
   • Feet with the toes facing outwards and ankle touching the ground
   • Place your elbows and try to sink your hip back
   • Open more your knees if you can
   • 60 second hold 2/3 reps

Warm up

1. Fingers warming

   • Hang on the fingerboard, adjusting the weight with the feet on the ground
     • Do a few hangs of 5 secs
     • Do this with a few different grips
     • Can also be done with holds
   • Rest 2 minutes between each repetition, in rests, you can still warm up other parts:

     • Shoulder external rotation with a band

       

     • Shoulder mobility with stick or band:

       

2. Mobility: Try to cover the maximum range of motion and press on your joints

   1. Ankles
   2. Knees
   3. Hips
   4. Shoulders
   5. Neck

3. Cardio: Burpees, jumping jacks, squats…