All Posts By

taylor

Death by 700

Erin

Break down the activities in manageable sets. I suggest sets of 10. Try to minimize your breaks, but make sure you take them if you need. I have shown modifications for the Plank Tuck Jump and the Lunge Kick Throughs. They are after the original versions.

Plank Tuck Jump (Modification shown.)

Pike Scissor Kick with ISO Overhead Weight (I’m using a 4 lb weight, but you can use a bag of flower, a full water bottle, or a heavier weight!)

Burpee with a Straddle Jump Ball Slam (If you have a weighted ball of any kind, use it. Overall, it will create a better workout. If not, get a ball retriever!)

Three Way Lunge (Push yourself by counting all three as one or make it a bit easier by counting each lunge as one.)

Side Jump with a Single Leg Alternating Toe Touch (Each side equals one.)

Bridge Toe Touch (Each touch equals one.)

Lunge Kick Through (Each side equals one. Modification shown.)

HIIT Workout

Erin

40 Seconds Work // 30 Seconds Rest // 6 Rounds per Activity // Once Through

Make sure to stretch the wrists in your warm up.

Too Tall Kettlebell Push Ups with Shoulder Tap (Use a top box or small stool if you don’t have a kettlebell. There is a lot of pressure so I would avoid plastic jug-type containers.)

Squat with Round House Kicks

Superman Banana (Don’t roll in dog poop like I did.)

Single Leg Wall Ball with Single Leg Dead Lift (If you have a weighted ball, that would be better. You can also use anything that bounces.)

Traveling Fast Feet (Keep those legs as straight as you can.)

Pistol Squat

Pistol Squat

By Nick Hollander, Instructor

Have you ever encountered a difficult stand while climbing? You know the routine. Your leg isn’t able to push anymore, so you have to push on your leg with your arm.

I see this move in the gym all the time, especially on slab routes. A climber will have one foot really high and then try to rock over and stand up on a single leg.  Halfway through the stand-up motion the climber’s leg runs out of power, and they have to push on their knee with their hand to finish the move.

Pistol Squat

While climbing, you often find yourself with only one option – pushing with one leg. This requires balance, core tension, and of course, power from the leg. Therefore, being able to squat with one leg is an incredibly important skill.

Pistol squats can feel very challenging, or even impossible, to someone who is new to them. As with any exercise, the key is modifying the difficulty of the motion to progress toward your goals. I have found a few ways to build up to a pistol squat – first, by reducing the distance your body must travel, then, by adding assistance from a workout band.

Pistol Squat

Rice Bucket

Rice Bucket
Rice Bucket
By Yusuf Daneshyar, Program Director
The last two months have shown how resilient, motivated, and creative people can be – climbers in particular. It’s been encouraging to see so many people building home walls and training at home.
For those of us who can’t build a wall at home, a hangboard is a great alternative. Despite being compact and a fraction of the cost, I realize that some people may not have access to a hangboard either. A rice bucket is a simple, cost-effective way to incorporate climbing-specific exercises into your home routine.
I made one for my in-home routine and noticed that I had enough materials to make a second. In my own small way, I wanted to encourage others to stay motivated – even in the absence of conventional training tools. We did a drawing last week and Climb So iLL member Morgan Miller won his own rice bucket setup! Thank you, Morgan, for your continued support.
Last week, we covered two complementary exercises; this week, we’re going to cover additional exercises for the fingers, wrists, and elbows.
Rice Bucket
Rice Bucket
Rice Bucket
Open Finger Circles
Spread your fingers apart, keeping a slight bend in each joint. Push your hand into the rice (palm down). Keeping your forearm, upper arm and shoulder in a neutral position, rotate your hand at the wrist – clockwise, then counter-clockwise. Think about how you might turn a door knob or turn a dial. Repeat for 30 seconds. Switch sides; this is one set. Perform three sets.
Rice Bucket
Rice Bucket
Rice Bucket
Wrist Circles (Clockwise and Counter Clockwise)
Plunge your hand into the rice bucket and make a closed fist. Keeping your forearm, upper arm, and shoulder in a neutral position, rotate your hand at the wrist – making full 360 degree rotations. Repeat for 30 seconds. Reverse the direction and repeat for 30 seconds. Switch sides; this is one set. Perform three sets.
Rice Bucket
Rice Bucket
Rice Bucket
Forearm Pronation and Supination
Plunge your hand into the rice bucket and make a closed first. Maintaining the same posture described above and keeping your wrist neutral, rotate your forearm so that your palm is facing away from you and then toward you. Alternate this palm up, palm down pattern for 30 seconds. Switch sides; this is one set. Perform three sets.

Backyard Brawl

Erin

Go through this series of exercises five times.

20 Surrender Squats with a Forward and Backwards Jump (Each squat counts.)

10 Elevated Pushups

20 Bulgarian Split Squats (10 on Each Side)

10 Squats with Crab Reach (If you are having shoulder pain, stop at a table position or just do the reach back.)

20 Plank to Pike Toe Touches (Your position should be similar to down dog when reaching.)

10 Tricep Dips (Extend legs to straight for more difficulty or bend to 90 for less difficulty.)

20 Kick Throughs with a Squat Jump (Each kick through with squat equals one.)