Cooldown reset

A few minutes of easy walking or downclimbing, then gentle forearm, hip, and shoulder stretches.

Slot: Mobility
Focus: Mobility
Time: 10 min
Intensity: Low
Injury risk: Low
Equipment: Floor space, Timer

How to do it

Spend 2-3 minutes walking around or downclimbing something very easy until your breathing settles. Then do relaxed stretches for your forearms (bend the wrist back and forward), hips, and shoulders, about 30 seconds each. Stretch gently - don't push into your end range when you're tired.

Who it’s for

The ten minutes at the end that almost everyone skips. Letting your breathing settle before you stretch is what makes the stretching worth doing.

Common mistakes

Stretching hard when tired. Gentle. Tired tissue doesn’t want end range.
Skipping the easy movement. Two or three minutes of walking or downclimbing first.
Only stretching the forearms. Hips and shoulders too.

How to progress

Nothing to add. Doing it after every session is the progression, and it’s the one most people never make.

When it fits

The training periods this exercise fits into in Blok Sessions.

Base Lots of easy climbing, good movement and aerobic fitness.
Strength Stronger fingers and pulling, with weight you control.
Power Explosive moves, momentum and coordination.
Power Endurance Keep your power through one hard move after another.
Endurance Climb longer before you pump out, by moving efficiently.
Performance Peak for a trip or a comp: focus, reading problems, trying hard.
Deload Train less, let your fingers recover, keep moving.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.