Crushers' Guide to the Quarantine

March 24, 2020 2 min read

Crusher's guide to the quarantine. Home bodyweight workouts for rock climbers

Stay strong (and psyched!) during this global stay-at-home protocol. Keep reading for a warm-up recommendation, workout (no equipment needed), and a list of climbing movies and videos to watch on your downtime!

Step 1: The Warm Up

Here is a warm-up put together by the Climbing Doctor, Dr. Vagy. 

  

The chart below lists how many reps of each exercise I like to do 

*Flagging 

x5 each side

*Back-Flagging 

x5 each side

Spiderman

x5 each direction

Thoracic stretch 

x5 each side

Drop-Knees

x5 each side

Lunge w/ Rotation

x5 each side

Rotations: Head, Shoulder, Wrists Waist, Knees, & Ankles  

x5 each direction

Sun Salute

x5

Shoulder taps

x5

Finger Tendon Gliders

x10

 

*Helpful advice

You should aim to master Flagging & Back-flagging.

The sense of balance that’s gained from mastering both is invaluable to your climbing.

Mastery 

  1. You are completely balanced throughout the entire duration of both flagging exercises
  2. Your flagging foot does not touch the ground in between the reps. of both exercises  
  3. When back-flagging, you’re able to achieve a near 90° bend in the knee of the on the ground leg

    I like to view this as a fun challenge you get to do every time your warm-up. 

    Tring to do a perfect set of flagging and back flagging can be a little trickier than it looks. 

     

      Step 2: Workout & Challenge

      This workout is something I put together in order to help the students in my ERASMUS (a college-level study abroad program) course stay in shape during all of our government-mandated self-quarantines. I developed this under the impression that some people might not have any equipment at home. So all of these exercises can be done using only body-weight.

      Aim to do 3 sets minimum & try not to rest in between exercises 

      Superman Arm Circles (Shoulders and Back)

      x10

      Push-Ups(Chest & Shoulder)

      x15

      *Boat-Pose Reaches (Abs)               

      x8

      Pistol Squatsor Assisted Pistol Squats (Legs)

      x5 each leg

      Staggered V’s(Abs)

      x5 each side 

      Overhead  squats(Legs & Back)

      x10

      Rest

      1 minute

      Repeat

      x2 Great   x3 Intense   x4 Insane

       

      *Boat Pose Reaches: 4 different reaches make up 1 rep. 

      Reach to yourheels,toes,heel & opposite toe,other heel & toe  = 1 rep  (Example in the video)

      I hope you worked up a sweat and enjoyed the workout. Feel free to reduce or add reps to any exercise to tailor it to your specific needs. Stay tuned for more posts to help you stay stoked and fit during these crazy times. 

      I highly recommend checking out Jared Vagy's other videos and articles on his site.

      We also recommend you check out our list of climbing movies to keep you entertained at home!

      Austin Smith Collaborator
      Austin Smith Collaborator


      Leave a comment

      Comments will be approved before showing up.


      Also in News

      Our Favorites: 11 Best Women’s Climbing Pants for Ultimate Comfort
      Our Favorites: 11 Best Women’s Climbing Pants for Ultimate Comfort

      July 10, 2021 4 min read

      Features to consider when shopping for women's climbing pants, plus 11 of our favorite women's climbing pants. We cover a range of budgets and styles so you can find your perfect fit.
      Read More
      How Do I Start Rock Climbing Outside - gym to crag - beginner outdoor rock climbing
      How Do I Start Rock Climbing Outside?

      June 06, 2021 11 min read

      Outdoor vs. Indoor Climbing (What's the difference?) • The Most Common Outdoor Climbing Disciplines • A Simple Guide to Outdoor Climbing Etiquette
      Read More
      the fun scale type 2 fun collection shirts stickers dynamite starfish
      The Fun Scale : Type 2 Fun — New Collection by Dynamite Starfish

      May 19, 2021 1 min read

      Read More
      Item is added to cart