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Core Climber Demo - Day 4

Please note: The example training day is for reference only and not intended to be used as part of any training program.

Session Overview
Approximate session time is: 117 minutes
Ideal Location: Climbing Gym
Focusing on: Climbing strength and mobility.
This session consists of the following exercises:
  • Warming up for climbing Strength Training
  • Hanging 2 arms - power endurance on edges, slopers and pinches. 12 x 16 sec hangs, 20 sec rests.
  • Bouldering: (5 boulders - 8 to 12 moves)
  • Pull ups
  • Chin ups
  • Shoulders- Resistance Band
  • Abdominal bar leg raises
  • Back mobility
  • Shoulders- Wall- Body Rotation
  • Legs- Hamstring
  • Hips
  • Shoulder antagonistic muscles
  • Shoulder mobilty
  • 10 minute stretching routine.
You will need to have access to:
  • Yoga mat
  • Resistance bands
  • Light flat weight or equivalent
  • Gym bouldering Wall
  • Finger board (edges, slopers and pinches for two arm hangs)
  • Pull up bar