Climb
stronger.

Slow full circles, both directions, both hands. Let the wrist crack if it wants to. Just priming blood flow before loading.

On all fours, hands at 90°. Slowly shift weight forward until you feel gentle tension — stop just before any sharpness. Hold. Each week shift 5° further toward straight. You're currently around 75° — goal is comfort past 120° over 6–8 weeks.

Forearm on your thigh, palm up, hold the weight plate. Curl wrist up slowly, lower slowly. Builds the flexor strength that stops your wrist hyperextending on crimps.

Back foot up the wall, front foot forward, upright torso. Do not let your lower back arch — squeeze the glute on the rear leg and tuck your pelvis. If you can't get upright without arching, stay lower and work the range.

On your back, arms up, knees at 90°. Press your lower back into the floor — hard. Extend opposite arm and leg slowly (4 counts down, 4 up). The moment your back peels up, stop and reset. Quality over reps.

Arms overhead, legs straight and low, lower back glued to floor. If your back lifts, bend your knees — the tuck version still counts. What matters is the posterior pelvic tilt.

Stand on one leg, drive the opposite knee up as high as possible and hold 2–3s at the top. Builds the active hip flexion control you need for high foot placements — the difference between reaching a hold and being able to use it.

Stand with lower back pressed flat to the wall. Raise arms as high as possible while keeping that contact. Hold where they "peel off." Push it 1–2° further each session without losing the flat back.

Cross-legged, one hand behind your head. Rotate from the mid-back — not your neck, not your hips. Exhale as you rotate, inhale back to center. Try to find a tiny bit more range each rep.

Chest to floor, full lockout. Elbows at ~45°. If 12 feels easy on all 4 sets for two sessions in a row, progress.

Hips high, hands shoulder-width, crown of head toward floor. You got 3 reps — do sets of 4 with full control. Shoulder pressing is a weak link and limits overhead climbing reach.

Longer sets, focus on keeping legs straight and low. When you hit 30s consistently, add the weight plate on your chest.

Palms flat beside hips, push through the floor, lift your butt, knees tucked to chest. 4 max-effort holds with 30s rest. Add 1s per session when it feels controlled.

Slow and controlled, squeeze at the top for 1s. Hips level throughout. This is where APT gets fixed over time.

Side plank with top foot resting on a chair, bottom leg hanging free. Loads the adductors — critical for high feet and hip turnout on the wall.

Using two chairs or a low bar. This is your mantle trainer — the lockout at the top is almost identical to pressing out on a mantle. Full extension at the top, controlled lower.

Dead hang, then without bending your elbows, pull your shoulder blades down and back — like starting a pull-up but stop right there. Every pull-up and every climbing move should start with this.

Max is ~7–9 fresh. Do sets of 5 — slow and controlled (2s up, 1s pause at top, 3s down). Full dead hang between reps. When 4×5 feels easy two sessions running, move to 4×6.

Rotate through: overhand shoulder-width → wide overhand → chin-up grip → active (shoulders packed) → passive (relaxed). Builds the connective tissue climbing volume alone won't develop fast enough.

Set bar low or use a table edge. Lie under it, overhand grip, body straight. Pull chest to bar. Trains horizontal pulling — balances pressing work and keeps shoulders healthy.

Hold the weight plate in the opposite hand to the standing leg. Hinge at the hip, back flat, rear leg rises as you lean forward. Feel the hamstring and glute load. Slow and controlled.

Wide stance, toes out ~45°, hold the weight plate at chest. Sit into a deep squat and hold. Builds the abductor/adductor control and hip external rotation needed for stemming. Push your knees out actively throughout.

Hang from the bar one-handed, let your body drift slightly away from the bar arm. Deep stretch along your lat and side. Directly improves overhead shoulder flexion for climbing.

First round: just settle in and breathe. Second round: actively squeeze the glute of the rear leg and gently tuck your pelvis. The stretch should deepen over 2 minutes without forcing it.

Sit with both hips at 90°, one leg in front and one behind. Upright torso, lean gently forward over the front shin. Trains the hip internal rotation needed for hip turnout and flagging on the wall.

Feet hip-width, reach forward and down. Try to reach 1–2 cm further each hold. Let gravity work. No bouncing.

Seated, soles of feet together, gently press knees down with elbows. Trains adductor and inner hip flexibility critical for stemming — pushing outward into corners requires length here. Lean forward slightly to deepen.

Same as daily prehab but hold longer and push for a bit more range each hold. Back stays flat. Breathe into the restriction.

On all fours, slide one arm under your body until shoulder meets the floor. Let gravity rotate your thoracic spine. Zero effort — pure passive rotation. Great for your mild thoracic stiffness.

One hand on a wall, gently rotate body away. Three heights: hand at hip → elbow at shoulder → arm overhead. Each hits a different part of the pec and shoulder capsule.

On Sundays, push your wrist extension range 5° further than your daily dose. Still no sharp pain — use this session to set the week's new ceiling angle.

Open hand → hook fist (DIP straight, MCP bent) → full fist → open again. Slow and deliberate. Keeps the tendon sheaths healthy under climbing load.