Climbing exercises
How to do 272 of the exercises in Blok Sessions: what it's for, how long it takes, how hard it is and where it fits in a season. Most have a free timer on their page. The free plans put them into weeks, and the hangboard ones are also on the hangboard timer.
Warm-up 21
Technique 5
Strength 86
Stability 34
- Antagonist maintenance
- Band external rotation
- Band external rotation (90 degrees abducted)
- Band face pulls
- Band face pulls and external rotation
- Band pull-aparts
- Band reaches
- Copenhagen plank
- Core tension primer
- Dead bug
- Eccentric reverse curls
- Elbow tendon isometric holds
- Finger extensor band opens
- Forearm rotations with a hammer
- Front lever progression
- Hanging leg raises / toes-to-bar
- Hollow body hold
- L-sit
- Plank
- Plank clocks
- Push-up plus
- Rice bucket routine
- Scapular maintenance
- Scapular pull-ups
- Seated pike lifts
- Side plank
- Single-leg Romanian deadlift
- Superman back extensions
- Turkish get-up control
- Wall angel hold
- Windshield wiper core
- Wrist extensor eccentrics
- Wrist flexor eccentrics
- Y-T raises
General strength 20
- Archer push-up antagonist strength
- Back squat
- Bench press
- Bulgarian split squat
- Deadlift
- Dips
- Eccentric triceps extension (band)
- Farmer's carry
- Goblet squat
- Hamstring curls (heel-hook prehab)
- High-step box step-up strength
- Hip thrust
- Nordic curls
- Overhead press
- Pike push-ups
- Pistol squats
- Push-ups
- Romanian deadlift
- Single-leg calf raises (slow lowers)
- Tibialis raises (toe-hook strength)
Finger strength 14
Pulling strength 12
Explosive power 3
Balance 1
On the wall 114
Explosive power 17
- 8 boulder pyramid
- Big-rung campus power
- Board benchmark repeat set
- Build dynos
- Campus bumps
- Campus contact hits
- Campus doubles
- Campus sprints
- Dyno practice
- Hard projecting
- Jump into lock-off
- Limit boulder rotation
- Limit movement bite
- Powerslap
- Progressive ten
- Repeat hard boulders under time limit
- Structured hard repeats
Technique 17
- Anti-style climbing
- Backstep drill
- Boulderbuilding cards
- Build twist-lock moves
- Drop knees
- Easy skill bite
- Execute a circuit perfectly
- Heel hooks
- Heel-toe cams and knee bars
- Mantle practice
- Perfect boulders in the fewest attempts
- Project fine tuning
- Smearing drill
- Squeeze boulders
- Straight-arm efficiency drill
- System board mirrored repeats
- Toe hooks
Power endurance 12
Balance 7
Coordination 7
Endurance 7
Precision 7
Problem solving 7
Stability 6
Momentum 5
Route reading 5
Pulling strength 1
Mobility 39
Mobility 31
- 90/90 lift-offs (hip internal rotation)
- 90/90 variations
- Active hamstring floss
- Adductor rock-backs
- Archer squat
- Behind-the-back towel stretch
- Butterfly bridge
- Butterfly stretch
- Calf and ankle high-step mobility
- Couch stretch (hip flexors)
- Cross-body shoulder stretch
- Deep squat hold
- Foot and toe primer
- Frog stretch
- High-step stretch on the wall
- Hip circles
- Lat and pec doorway stretch
- Leg swings
- Open book thoracic rotation
- Overhead shoulder mobility circuit
- Pancake stretch
- Pigeon pose
- Seated toe reaches
- Shoulder CARs
- Squeeze the block
- Standing pancake (tempo reps)
- Thoracic extension reset
- Upper trap and levator stretch
- Wall squat
- World's greatest stretch
- Wrist and forearm stretch
Recovery 6
Stability 2
Mental and reflection 12
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