Queenax™ of the Week: Functional Workout for Climbers

Workouts

Queenax™ of the Week: Functional Workout for Climbers

In the sport of rock climbing, grip strength, quick reaction time, and core stabilisation are essential . This Queenax™ workout will help you prepare for your next climb with suspension fitness training tools such as Up Strength, Superfunctional™ and the mobile parallels. 

Equipment Needs 

  • Queenax™
  • Up Strength 
  • Superfunctional 
  • Mobile Parallels
  • Superfunctional™

Workout Guidelines 

Perform each movement in this circuit for a total of 30-60 seconds before moving to the next station. Gradually increase the time per station as your grip strength improves and challenge yourself to complete each station with minimal rest between movements.   

Up Strength Double Ladder Climb

 

  1. Grab both handles and lean back.
  2. Maintain a plank position throughout movement.
  3. Release one handle andquickly catch the one below it.
  4. Repeat on opposite side.
  5. Release and catch handles to climb up and down ladder.

Superfunctional Alternating Pull-Ups 

  

  1. Set bar at high or overhead level.
  2. Orient body along the length of the bar.
  3. Grip bar and place palms in centre of bar.
  4. Pull up to one side, keeping shoulders down and elbows close to body.
  5. Lower and repeat on opposite sides. 

Mobile Parallel Push Through 

 

  1. Position the Mobile Parallels at shoulder height.
  2. Place hands on grips with arms extended and bend the knees, sitting the hips back.
  3. Jump up, pushing into bars with straight arms.

Superfunctional Monkey Up

 

  1. Set bar at high or overhead level.
  2. Orient body along the length of the bar.
  3. Grip bar and place palms in centre of bar.
  4. Pull the feet up toward the bar and wrap around either side.
  5. Lower legs to floor and repeat. 

Mobile Parallel Lumber Jacking 

 

  1. Place one Mobile Parallel at hip height and the other slightly lower.
  2. Sit on one grip, lift the other and place on Wall bar above seated position.
  3. Using upper body, grab both grips and transfer body to seated position on opposite Mobile Parallel.
  4. Repeat traveling up toward top of unit and then back down. Be mindful of head clearance for safety.

Author Information

Sarah Robertson
Sarah Robertson's picture

Sarah Robertson is the Precor Marketing Education Coordinator. In addition, Sarah holds a Bachelor's degree in Sport Management, is a Certified Personal Trainer and Senior Fitness Specialist. 

Offline
Last seen: 21 min 47 sec ago
Joined: 10/08/2016 - 14:39