Written out notes or TLDW: Side-To-Side Squat Hop Openers 5-10 reps each side, w/ a comfortable, wide stance. Side Lunge Side Body Stretch 1 single rep, long hold each side Front Lunge Hip Flexor Stretch 1 single rep, long hold each side Shoulder Dislocates 3-5 reps with resistance outward on band Standing Side Body Opener 1-3 reps each side, keeping length along both waists Serratus Punch 5-10 reps, with broad shoulder blades Shoulder External Rotation + Abduction 5-20 reps Shoulder External Rotation at 90 degrees 5-10 reps Shoulder External Rotation Arms at Side 5-20 reps Overhead Press 3-5 reps each side, with aligned posture Bicep Curls 5-10 reps Standing T, Y, I’s 3-5 reps each position Finger + Wrist Flexor Group Warm-Up 3-5 curls each hand Finger + Wrist Extensor Group Warm-Up 3-5 openings each hand Side Angle Stretch with Band Punch 3-5 reps each side Standing Twist Several reps each direction Standing Pec + Bicep Stretch 1 single rep, long hold Standing Deep Hip Flexion 1 single rep, long hold each side Standing Figure-4 Stretch 1 single rep, long hold each side Standing Spinal Extension Several reps Standing Windmill Several reps each side
In a nutshell.. WITHOUT EQUIPMENT 1. SIDE-TO-SIDE SQUAT HIP OPENERS: 5-10 each side / comfortable, wide stance 2. SIDE LUNGE BODY STRETCH: 1 per side - hold long 3. FRONT LUNGE HIP FLEXOR STRETCH: 1 per leg - hold long TAKE A BAND 4. SHOULDER DISLOCATES: 3-5 reps 5. STANDING SIDE BODY OPENER: 1-3 each side 6. SERRATUS PUNCH (CHEST PRESS): 5-10 reps 7. SHOULDER EXTERNAL ROTATION (REVERSE CHEST FLY): 5-20 reps 8. SHOULDER EXTERNAL ROTATION AT 90°: 5-10 reps 9. SHOULDER EXTERNAL ROTATION ARMS AT SIDE: 5-20 reps 10. OVERHEAD PRESS (STANDING SHOULDER PRESS): 3-5 reps 11. BICEP CURL: 5-10 reps 12. STANDING T --> Y --> I: 3-5 reps 13. FRONT RAISE: 3-5 reps 14. FINGER + WRIST FLEXOR (FIST CURL): 3-5 each hand 15. FINGER + WRIST EXTENSION (REVERSE CURL): 3-5 each hand TAKE BAND AWAY 16. SIDE ANGLE STRETCH WITH BAND: 3-5 each side 17. STANDING TWIST: several each direction 18. STANDING PEC + BICEP STRETCH: 1 rep, keep holding 19. STANDING DEEP HIP FLEXION: single each leg, hold a while with a balance 20. STANDING FIGURE-4 STRETCHL: single each leg, keep balance 21. STANDING SPINAL EXTENSION: several 22. STANDING WINDMILL: several each side YOU ARE READY FOR YOUR 8c+ NOW!
This is a fantastic routine. I have previously had a serious RC injury from yoga and have to be super careful with climbing, including warming up. Apart from shoulder dislocates, this set is awesome for me.
So stoked that some of these I figured out on my own and do already. What I am most excited about is to try some new stretches with the theraband that I haven't seen before!! Thanks for the vid!
The movement needed to climb involves complex 3 dimensional movements. This involves not only muscles but other tissues such as tendons, ligaments etc that must be responsive to move in 3D. Additionally, there is a big load on your neurological system that needs to coordinate very complex firing of your muscles. It seems striking that these factors aren’t being considered when providing how to videos like these to the community.
Every exercise states what it's activating. The point of activating a muscle before you work it is to bring blood to it and know how it feels to be firing correctly. The point of stretching is to increase your range of motion. The overall point is to get fluid into your joints, blood into your muscles, a stretch into tendons and muscles, and your head into how your body is functioning. Watch any current gym how to's and the warmups you'll see are all very similar. Activate the muscles you're using. If possible, do some cardio to start for blood flow. She's rotating, going side to side, and forward and back (push and pull muscles)- if you feel like you need more of any of those directions of motion to warm up, do it! This is just a quick skeleton of a warm-up. If someone has a bum knee they need to attend to, they're going to add or modity based on what their body needs.
Great points. But consider the particulars of movement in climbing. First they are drastically different than an average gym. Climbers need s are radically different than someone going in the the simple single planar movements that you find in the typical gym. I think this is a great gym warm up. Second please consider what all needs to function while you climb. It is not just muscles you need your neural system on and firing the correct pattern of muscles to make your climbing successful. Similarly, if will be good idea to warm up the soft tissue: ligaments, tendons etc (which arguably is a very often injured tissue) in the same patterns you will use them. The band is a good idea but finger and wrist flexor tendons work different depending upon where the rest of your body is moving not just because of where they attach but also because of the different fascial connections and adhesions a person may have
@@grenn76 Considering the points you made, do you know of any other good exercises to warm up with? Would just climbing easy stuff be the best warm up after all?
Written out notes or TLDW:
Side-To-Side Squat Hop Openers
5-10 reps each side, w/ a comfortable, wide stance.
Side Lunge Side Body Stretch
1 single rep, long hold each side
Front Lunge Hip Flexor Stretch
1 single rep, long hold each side
Shoulder Dislocates
3-5 reps with resistance outward on band
Standing Side Body Opener
1-3 reps each side, keeping length along both waists
Serratus Punch
5-10 reps, with broad shoulder blades
Shoulder External Rotation + Abduction
5-20 reps
Shoulder External Rotation at 90 degrees
5-10 reps
Shoulder External Rotation Arms at Side
5-20 reps
Overhead Press
3-5 reps each side, with aligned posture
Bicep Curls
5-10 reps
Standing T, Y, I’s
3-5 reps each position
Finger + Wrist Flexor Group Warm-Up
3-5 curls each hand
Finger + Wrist Extensor Group Warm-Up
3-5 openings each hand
Side Angle Stretch with Band Punch
3-5 reps each side
Standing Twist
Several reps each direction
Standing Pec + Bicep Stretch
1 single rep, long hold
Standing Deep Hip Flexion
1 single rep, long hold each side
Standing Figure-4 Stretch
1 single rep, long hold each side
Standing Spinal Extension
Several reps
Standing Windmill
Several reps each side
In a nutshell..
WITHOUT EQUIPMENT
1. SIDE-TO-SIDE SQUAT HIP OPENERS: 5-10 each side / comfortable, wide stance
2. SIDE LUNGE BODY STRETCH: 1 per side - hold long
3. FRONT LUNGE HIP FLEXOR STRETCH: 1 per leg - hold long
TAKE A BAND
4. SHOULDER DISLOCATES: 3-5 reps
5. STANDING SIDE BODY OPENER: 1-3 each side
6. SERRATUS PUNCH (CHEST PRESS): 5-10 reps
7. SHOULDER EXTERNAL ROTATION (REVERSE CHEST FLY): 5-20 reps
8. SHOULDER EXTERNAL ROTATION AT 90°: 5-10 reps
9. SHOULDER EXTERNAL ROTATION ARMS AT SIDE: 5-20 reps
10. OVERHEAD PRESS (STANDING SHOULDER PRESS): 3-5 reps
11. BICEP CURL: 5-10 reps
12. STANDING T --> Y --> I: 3-5 reps
13. FRONT RAISE: 3-5 reps
14. FINGER + WRIST FLEXOR (FIST CURL): 3-5 each hand
15. FINGER + WRIST EXTENSION (REVERSE CURL): 3-5 each hand
TAKE BAND AWAY
16. SIDE ANGLE STRETCH WITH BAND: 3-5 each side
17. STANDING TWIST: several each direction
18. STANDING PEC + BICEP STRETCH: 1 rep, keep holding
19. STANDING DEEP HIP FLEXION: single each leg, hold a while with a balance
20. STANDING FIGURE-4 STRETCHL: single each leg, keep balance
21. STANDING SPINAL EXTENSION: several
22. STANDING WINDMILL: several each side
YOU ARE READY FOR YOUR 8c+ NOW!
thanks for breaking it down in text format! makes it easier to actually use in practice
I warm up by looking for the remote to turn off the tv then getting up off of the couch. Your way looks just fine also.
This is a fantastic routine. I have previously had a serious RC injury from yoga and have to be super careful with climbing, including warming up. Apart from shoulder dislocates, this set is awesome for me.
A print version would be cool to get started :)
So stoked that some of these I figured out on my own and do already. What I am most excited about is to try some new stretches with the theraband that I haven't seen before!! Thanks for the vid!
I hope I can remember all of that! 😥
I learned a lot of new moves with the resistant band that next time I'll use. Great video
Any chance you could write this all out. That's a lot to remember
Those are really really cool! :O 😍🥳👌
I’m sure it’s good but it does suck....because there’s so much to do!
Doing more of this now will allow you to reap far more benefits later on.
You have to do way more than this to warm up properly.
I agree that it’s good stuff, just don’t tell me it ‘doesn’t suck’. I also know they were saying it somewhat in jest, as is my reply. Chill
Good training... Come to Indonesia 🇮🇩
da best!!
Why are we warming up for multi planar movement using mostly single planar movement?
Can you explain? Thanks!!
The movement needed to climb involves complex 3 dimensional movements. This involves not only muscles but other tissues such as tendons, ligaments etc that must be responsive to move in 3D. Additionally, there is a big load on your neurological system that needs to coordinate very complex firing of your muscles. It seems striking that these factors aren’t being considered when providing how to videos like these to the community.
Every exercise states what it's activating. The point of activating a muscle before you work it is to bring blood to it and know how it feels to be firing correctly. The point of stretching is to increase your range of motion. The overall point is to get fluid into your joints, blood into your muscles, a stretch into tendons and muscles, and your head into how your body is functioning.
Watch any current gym how to's and the warmups you'll see are all very similar. Activate the muscles you're using. If possible, do some cardio to start for blood flow.
She's rotating, going side to side, and forward and back (push and pull muscles)- if you feel like you need more of any of those directions of motion to warm up, do it!
This is just a quick skeleton of a warm-up. If someone has a bum knee they need to attend to, they're going to add or modity based on what their body needs.
Great points. But consider the particulars of movement in climbing. First they are drastically different than an average gym. Climbers need s are radically different than someone going in the the simple single planar movements that you find in the typical gym. I think this is a great gym warm up.
Second please consider what all needs to function while you climb. It is not just muscles you need your neural system on and firing the correct pattern of muscles to make your climbing successful.
Similarly, if will be good idea to warm up the soft tissue: ligaments, tendons etc (which arguably is a very often injured tissue) in the same patterns you will use them. The band is a good idea but finger and wrist flexor tendons work different depending upon where the rest of your body is moving not just because of where they attach but also because of the different fascial connections and adhesions a person may have
@@grenn76 Considering the points you made, do you know of any other good exercises to warm up with? Would just climbing easy stuff be the best warm up after all?
so pretty
marry me