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// Timestamps //
Video Overview (00:00)
Circuit 1, Exercise 1: No Moneys (00:54)
Circuit 1, Exercise 2: Plank Shoulder Taps (01:25)
Circuit 1, Exercise 3: Nordic Hamstring Curls (02:05)
Circuit 1, Exercise 4: Eccentric Finger Rolls (02:48)
Circuit 2, Exercise 1: Standing Ws (03:44)
Circuit 2, Exercise 2: Side Plank (04:25)
Circuit 2, Exercise 3: Stiff Leg RDL (04:57)
Circuit 2, Exercise 4: Reverse Curls (05:39)
Circuit 3, Exercise 1: Face Pulls (06:39)
Circuit 3, Exercise 2: Hollow Rocks (07:12)
Circuit 3, Exercise 3: Sumo Squats (08:02)
Circuit 3, Exercise 4: Recruitment Pulls (08:50)
When to Do This Routine (09:32)
Outro and Bloopers (09:53)

// Notes //
There are specific muscles in the forearms, shoulders, core, and legs that are essential for climbing, yet many climbers are unsure how to train them properly. This usually leads to one of two things: they don’t train those muscles at all, or they do train them but with improper technique. Either way, the outcome is the same: high risk of injury when climbing.


So to solve this, I’ve created one simple workout routine to teach you how to train those muscles, fortify your body from injuries, and make you a stronger, more well-rounded climber. AND, you only have to do it once a week!

This workout consists of 12 exercises broken down into 3 circuits. So let’s jump right into it, and remember: you can find all this information and more written out in the show notes on our website!

The first circuit starts with 15 repetitions of Bilateral external rotations with scap retraction. This exercise is helpful in promoting good external rotator strength and synergy with the scapular retractors. The most important tip here is to perform a good scapular retraction with each repetition, and to not rotate out too far to the side. If you find arms going too wide, simply choke up on the band and create more resistance.

The second exercise is 20 repetitions of Plank Shoulder taps. This works the core and the serratus anterior, and is also good antagonistic training. Start in a push up position and make sure your chest is pushing away from the ground, not collapsing down towards it. Feet should be slightly wider than hip width and hands narrow. Keep the core tight and tap the opposite shoulder. To make this easier, put your hands on a raised surface like a bench, counter, or wall. To make it harder, tap the thighs instead of the shoulders, add repetitions, or simply elevate your feet.

Alternate version: I know some of you are also in love with the idea of doing push ups, so, one fun variation is to perform a push up in between each shoulder tap.

Ran out of room!! For the rest, please check out the show notes:
www.hoopersbeta.com/library/one-routine-once-a-week-climbing-training

// Disclaimer //
As always, exercises are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting new exercises.

// Attributions //
Check/X mark: https://www.vecteezy.com/free-vector/... Green Checkmark Vectors by Vecteezy