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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)

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.
Location HomeIntensity Low
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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.
Location Home + Climbing GymIntensity LowEquipment Resistance 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
Location Home + Climbing GymEquipment Resistance band
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Preparation (Before Climbing)

Preparation Protocol

Preparation & Movement

Effort: ~5–6/10

Structured sequence combining activation, coordination, and progressive finger loading.

Primary target: Prepare the body for climbing through coordinated full-body activation and control

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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.
Location Home + Climbing Gym
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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
Location Home + Climbing GymIntensity Low–MediumEquipment Resistance 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
Location Home + Climbing GymEquipment Resistance band
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Wall Angels + Liftoff

SCAPULAR CONTROL

Effort: ~3/10

Overhead positioning with controlled liftoff

Primary target: Stabilize scapula in overhead positions

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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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Impulse Activation – Smooth Movement

SCAPULAR CONTROL

Effort: ~2–3/10

Short impulse followed by controlled movement

Primary target: Coordinate stabilization–movement sequence

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Scapular Pull-ups

SCAPULAR CONTROL

Effort: ~4–6/10

Small, controlled activation of the shoulders in a hanging position

Primary target: Active shoulder positioning and scapular engagement

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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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Dead Bug (Arms + Legs)

Pelvic Control & Integration

Effort: ~3/10

Coordinated arm and leg movement with stable trunk

Primary target: Coordinate ribcage–pelvis during full limb movement

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