Matt Robinson Coaching and Programming
This is a 9 week program aimed at climbers of all abilities. It is designed to compliment your climbing sessions with exercises that balance out the shoulders making them more robust, stable and less injury prone.
Features1 sessions per week
Must use App app to view and log training
Program Training
S1 Warm up 1
A
2-5min Pulse Raiser = Row, bike, run or ski. 3 Rounds of: 10 x Plank walks - Keep arms straight and initiate movement from the shoulder. 1 rep is there and back. 10 x Banded pull aparts - As per vid, find tension in your mid traps (around the base of your shoulder blades) 10 x Scap pull ups - Think about pulling your shoulders down towards your trouser pockets.
B
DB Bench Press.
3 x 20
C1
Powell raise
3 x 10
C2
Lat pull over
3 x 10
D1
DB Lateral raise.
3 x 15
D2
Seated Reverse Fly
3 x 10
D3
Short range bicep curl
3 x 20
S1 Warm up 2
A
2-5min Pulse raiser = Row, ski, bike or run. 3 Rounds of: 20 x Prone shoulder taps - The supporting arm should be locked out and actively pushing the floor away. 10 x Banded Yuris - Go steady. Use a light band and go through pain free range only. 10 x Scap push ups - Keep elbows locked out throughout.
B
P.Bar Dips
3 x 3-12
C1
Seated seesaw press
3 x 20
C2
cuban rotation elbow on knee
3 x 10
C3
KB Windmill
3 x 5
D1
Reverse Wrist Curl
3 x 20
D2
Reverse Plank Pull Through
3 x 10
