Follow along mobility warm up for climbers
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- Опубліковано 29 гру 2022
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This 15 minute follow-along climbing warm up was designed by Flexibility & Mobility coach Fran to help activate your body for a stronger climbing session.
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For anyone who wants the routine written out to follow along with:
BODY
- 4x Walk hands into plank and walk back up (try to keep legs straight, only bend knees when necessary, and use spider hands!)
- 2x faster walk out to plank and walk back to standing
- Right foot forward by left hand and lift right hand to the sky while rotating spine
- Left food forward by right hand and lift left hand to the sky while rotating spine
- Repeat each side 1 more time
SHOULDERS
- Left arm slow focused arm rotation then reverse
- Right arm slow focused arm rotation then reverse
HIPS
- Hold wall and lift one knee up, turn out, then lift ankle and slowly bring knees together, then reverse
- Repeat on other side
WRISTS/FINGERS
- Rotate one wrist completely around joint keeping palm up/towards you
- Flex fingers into palm then spread them out and down
- Repeat on other wrist/hand
ANKLES
- Lean forward on one ankle with other leg tucked below
- Rotate ankle inwards and outwards and lean again
- Repeat on other foot
- Rock around in a squat to move hips and ankles
Thank you!!
I came back to this video to write everything down - thank you for this!!
I know this video hasn’t gotten as many views as you usually get, but just wanted to say I really appreciate this sort of content. Really helped my warmups to feel more useful
Thank you Clark! Appreciate that. It’s important to us to make a wide variety of content that will be useful to our audience so we trying not to focus on getting views for every video - always a bit tricky when it’s your job but I think hopefully helps to make the channel more viewer friendly 😊
I think many of us who warm up aren’t all that great at remembering a sequence without a book or a video open until memorized. Thanks for providing one in this format. 🤙🏼
Glad it's a useful resource :)
Thanks for having me on your channel Hannha, I loved sharing my knowledge with you and your wonderful community!
You are so welcome!
i think a lot of us dont warm up at all so i think this is going to be really useful for me.
This is great! Now I can warm-up proper instead of doing normal gym warm-up
This is awesome. Its my 2nd time going climbing and with this I feel more ready and excited about climbing Flexi.
I'm a very flexible person naturally so I tend to ignore mobility warmups but these exercises felt super nice!!
this 2nd exercise is perfect for recovery of my wrist after surgery
Brilliant, Hannah and Fran. Feeling very virtuous now, after following the warm-up with streaming to the TV! I used my coffee table which is low for the ankle exercise (at my age my knees don't always cooperate as they should). ❤️
Edit: now feeling a nice, warm glow. 👍
Came just at the right time for me!! Was telling my partner how it's my New Year's resolution to actually warm up... Perfect! ♥️♥️
At almost two years of climbing I have finally recently started doing proper warm ups. Will definitely be adding some of these exercises tp my routine. Happy new year!
A daily routine for increasing flexibility in general, made in this manner would be amazing ❤
That’s the one I was waiting for 😃 so cool!
Glad you like it!
amazing!! the shoulder one espeically
Awesome content, thanks both
Glad you enjoyed it!
I’ve needed a warm up routine. Thank you!
Glad it’s useful ☺️☺️
@hannahmorrisbouldering where did you get this shirt? I love it and want one for myself.
Hey, it's actually my merch. You can find it on our website :)
Thank you so much! Added to my Holiday wish list :)
Thanks for the great video! what's Fran's instagram handle? I don't see it at the end of the video or the description area
Hi Mahmood! Fran is flexibilitywithfran on Instagram - hope you find her content useful :)
As a 100kg guy this looks Impossible to me. 😂