Wrists & Fingers Bulletproofing Routine For Climbing

Build some strong wrists & fingers with this 10 minute routine!

The routine contains 10 minutes of exersises, but you can definitely perform each exercise longer.

In this blog i'm laying out how you can integrate these wrist & finger exersises in a full routine.

Integrate the pulling & squatting patterns of these videos:

 HANGING, DEEP SQUAT & PISTOL SQUAT.

Warm Up
A1. Wrist Improvisations X 1 - 2 minutes
A2. Passive Hang, supported if necessary X 1 minute
A3. Ape sit X 2 minutes
Perform 2 sets / no rest

Preparation
B1. Heel Walks X 1 - 2 minutes
B2. Active Hang X 1 minute
B3. Ape sit internal rotation X 2 minutes
Perform 2 sets / no rest

Conditioning
C1. Wrist Pressure Rotation X 1 minute per variation = 4 total minutes
C2. One Arm Hang Variation X 1 minute
C3. Deep Squat To Pistol Squat X 2 minutes

D1. Wrist Pressure Push Ups X 2 minutes
D2. One Arm Hang Variation X 1 minute
D3. Elevated Pistol Squat  X 5 repetitions per side

E1. Palm Raises X 2 minutes
E2. One Arm Hang Variation X 1 minute
E3. Pistol Squat Heel Lift X 5 repetitions per side

F1. Finger Raised Walks X 2 minutes

Stillness

 G1. Vertical Shake X 5 - 20 minutes

Enjoy the session!