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Protocol Library → Preparation & Movement Protocols

Preparation & Movement Protocols

These protocols are used to prepare the body for climbing through low-intensity, controlled movement work.

Preparation & Movement Protocols use simple exercises to improve activation, coordination, and movement control before harder climbing or strength sessions.

Because load is minimal, the focus is on precise movement quality, scapular stability, trunk control, and correct sequencing rather than strength or fatigue.

The protocols help improve movement efficiency, reinforce good mechanics, and reduce injury risk before higher-intensity work.

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Recovery & Reset (Off-Wall)

Shoulder–Pelvis Reset

Low-intensity recovery and relaxation reset
Low-intensity recovery reset to reduce nervous-system arousal, lower unnecessary muscle tone, and promote relaxation and recovery.
HomeLowFloor
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Recovery & Reset (Off-Wall)

Deltoid Relaxation with Stability

Low-load shoulder relaxation and motor-control drill
Low-load shoulder reset to reduce unnecessary deltoid tension while maintaining scapular stability.
Home + Climbing GymLowResistance band
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Recovery & Reset (Off-Wall)

Posterior Shoulder Relaxation (90–90)

Position-specific posterior shoulder relaxation and motor-control drill
Low-load 90–90 shoulder drill to reduce posterior shoulder guarding while maintaining scapular control
Home + Climbing GymLow–MediumResistance band
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Recovery & Reset (Off-Wall)

Dead Bug (Arms + Legs)

Contralateral trunk-control drill for coordinated arm–leg movement
Low-load trunk-control drill to coordinate opposite arm and leg movement while maintaining stable ribcage and pelvic position
Home + Climbing GymLowFloor
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Preparation (Before Climbing)

Preparation Protocol

Pre-Climbing Routine
Structured pre-climbing sequence combining general warm-up, progressive finger recruitment, shoulder preparation, and movement integration
Home + Climbing Gym + CragForce sensor + Lifting edge + System board + Wall + Resistance band
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Preparation (Before Climbing)

Cardio Warm-Up

Low-Intensity General Warm-Up
Short low-intensity cardio warm-up before climbing. Use marching, jumping jacks, mountain climbers, light jogging, step-ups, or a similar modality
Home + Climbing Gym + CragLow
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Preparation (Before Climbing)

Scapular Circles

Low-load scapular control and movement-preparation drill
Low-load movement drill to improve scapular control through multiple directions and arm positions.
Home + Climbing GymLow
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Preparation (Before Climbing)

Scapular Rotations with Side Reach

Scapular control drill for side reach and ribcage connection
Low-load movement drill to improve scapular rotation, protraction–retraction control, and scapula–ribcage coordination during side reach
Home + Climbing GymLow–MediumResistance band
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Preparation (Before Climbing)

Banded Wall Slides + Liftoff

Overhead scapular-control drill with light band resistance
Low-load overhead preparation drill to improve scapular control, upward rotation, and shoulder positioning against light external resistance
Home + Climbing GymLow–MediumWall + Foam roller + Resistance band
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Preparation (Before Climbing)

Wall Angels + Liftoff

Overhead scapular-control drill with controlled liftoff
Low-load overhead preparation drill to improve scapular control, arm elevation, and clean positioning without trunk compensation
Home + Climbing GymWall
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Preparation (Before Climbing)

Impulse Activation – Smooth Movement

Brief brace–impulse sequences for smoother movement initiation
Low-load preparation drill using brief brace–impulse–reset sequences to improve rapid stabilization and make movement initiation smoother and more automatic
Home + Climbing GymLow–MediumResistance band
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Preparation (Before Climbing)

Scapular Pull-ups

Hanging scapular-control drill for active shoulder positioning
Low-load hanging drill to practice active shoulder positioning and scapular control when wall-based preparation exercises are not practical
Home + CragLow–MediumPull-up bar
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Preparation (Before Climbing)

Elbow & Wrist Preparation

Brief elbow, forearm, and wrist mobility sequence before climbing
Short preparation sequence using elbow rotations, elbow circles, and wrist mobility to improve readiness before finger loading and climbing
Home + Climbing GymLow–MediumFloor
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Serratus Reach

SCAPULAR CONTROL

Effort: ~2–3/10

Forward scapular reach without arm pulling

Primary target: Improve protraction control

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Arm Elevation at the Wall

SCAPULAR CONTROL

Effort: ~2–3/10

Upward arm movement within a relaxed range

Primary target: Maintain control during elevation

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Integration & Movement

Pelvic Position Control

Pelvic Control & Integration

Effort: ~2–3/10

Alternating arm movement with stable trunk

Primary target: Posterior pelvic positioning with breathing

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Dead Bug (Arms Only)

Pelvic Control & Integration

Effort: ~2–3/10

Alternating arm movement with stable trunk

Primary target: Coordinate ribcage–pelvis during arm movement

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