Focused Balancing Workout —For Climbers

Cranking hard and feeling good! Carolyn Parker sewing up Rawhide (5.10+), Sandia Mountain Wilderness, NM. ©Kennan Harvey

Cranking hard and feeling good! Carolyn Parker sewing up Rawhide (5.10+), Sandia Mountain Wilderness, NM. ©Kennan Harvey

The monsoon is past. The temperature has dropped. Rosehips are a deep pink.

Rock Season is in its height.

Fall is the time to climb hard, a ton.

But as much as climbing feels good, it can imbalance you. Climbing a ton can create “negative movement patterns,” or what I call, Too-Much-of-a-Good-Thing syndrome. Negative movement patterns create muscle imbalances that can eventually lead to injuries.

My Focused Balancing Workoutcan help you stay injury-free during peak climbing season and year round!

Focused Balancing Workout

A

Light warm up

B

2 x 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat

Focused hip flexor and quad stretch

C

3 TGU per side (light to moderate weight)

5 x 8 Push up

D

Dips (can be assisted)

5 Overhead press (with appropriate weight)

5 X 60 sec FLR (plank; hands on rings)

E

Cool down with more chest and hip mobility.

Hip Flexor/Hamstring Stretch

Hip Flexor and Hamstring Stretch

Shoulder Stretch

Shoulder Stretch 1. Can be done on a foam roller or bench for more stretch.

Shoulder Stretch. Can be done on a foam roller or bench for more stretch.

Chest Opener

Chest Opener. Can be done on a foam roller or bench for more mobility.

 

If you are interested in online training, need guidance for a specific climb or trip of any nature you can contact me at:

carolyn@rippleffectraining.com

Carolyn Parker

Founder, Instructor, Athlete, Mountain Guide
970-773-3317 cell
Founder Ripple Effect Training

Coach for Uphill Athlete

AMGA Certified Rock Guide
Gym Jones, Fully Certified Instructor