Climbing

Change language

Exercises

Level 1

11 exercises get pdf

The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.
- Play video
  
  Half Cossack squat
  
  2 x 10-12 repetitions
- Play video
  
  Single-arm back bend
  
  2 x 5-8 repetitions
- Play video
  
  Wide-legged camel
  
  2 x 10-12 repetitions
- Play video
  
  Raised push-up with rotation
  
  2 x 8-10 repetitions
- Play video
  
  Standing star
  
  2 x 8-10 repetitions on each side
- Play video
  
  Swimmer Hover
  
  2 x 10-12 repetitions
- Play video
  
  Single-leg glute bridge
  
  2 x 8-10 repetitions on each side
- Play video
  
  Active hang
  
  3 x 15 seconds
- Play video
  
  45˚ Lock-off with elastic band
  
  3 x 15-20 seconds
- Play video
  
  Pinch Grip
  
  3 x 20-30 seconds
- Play video
  
  Hanging knee tucks
  
  2 x 6-8 repetitions
Level 2

10 exercises get pdf

The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.
- Play video
  
  Cossack squat
  
  3 x 8-12 repetitions
- Play video
  
  Push-up with rotation
  
  2 x 8-10 repetitions
- Play video
  
  Camel, narrow stance
  
  3 x 10-12 repetitions
- Play video
  
  Angels with elastic band
  
  3 x 8-12 repetitions
- Play video
  
  Standing star
  
  2 x 8-10 repetitions on each side
- Play video
  
  Single-leg glute bridge
  
  3 x 8-10 repetitions on each side
- Play video
  
  Dead hang
  
  2-3 x 15-20 seconds
- Play video
  
  Pull-up with elastic band
  
  3 x 6-8 repetitions
- Play video
  
  Pinch Grip
  
  3 x 10-20 seconds
- Play video
  
  Hanging leg raises
  
  2-3 x 6-8 repetitions
Level 3

8 exercises get pdf

The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.
- Play video
  
  Cossack squat
  
  3 x 8-12 repetitions
- Play video
  
  Push-up to back bend
  
  3 x 6-8 repetitions
- Play video
  
  Angels with elastic band + Squat
  
  3 x 8-12 repetitions
- Play video
  
  Standing star
  
  3 x 6-10 repetitions on each side
- Play video
  
  Single-leg glute bridge
  
  3 x 15 repetitions on each side
- Play video
  
  Dead hang, half crimp position
  
  2-4 x 20-30 seconds
- Play video
  
  Pull-up
  
  3-4 x 4-6 repetitions
- Play video
  
  Hanging leg raises, toes to bar
  
  2-3 x 4-6 repetitions

Related Articles