Incorporate these three core sessions into your weekly routine to build a strong and resilient core. Every routine is adjustable to meet your current level — simply reduce reps or the duration of isometric holds to lower difficulty, or increase them to progress.
PRO TIPS
- •Progress week after week by adding more reps or longer isometric hold durations
- •Add this at the beginning of your climbing session to warm up and avoid skipping it
- •Train M/W/F for 4 weeks, or every other day for 3–4 weeks
3 Rounds
- •10 Second Side Plank LEFT
- •10 Second Side Plank RIGHT
- •10 Second Front Plank
Rest 1 Minute
3 Rounds
Rest 20–30 Seconds · Rest 1 Minute after rounds
3 Rounds
- •10 Pike Leg Lifts LEFT
- •10 Pike Leg Lifts RIGHT
- •10 Flutter Kicks
- •15 Butterfly Sit Ups
Rest 20 Seconds · Rest 1 Minute after rounds
3 Rounds
- •20 Second Kneeling Side Plank LEFT
- •20 Second Kneeling Side Plank RIGHT
- •20 Second Front Plank
Rest 30 Seconds
4 Rounds
- •10 Second Copenhagen Plank LEFT
- •10 Second Copenhagen Plank RIGHT
- •20 Second Front Plank
Rest 20 Seconds · Rest 1 Minute after rounds
3 Rounds
- •5 Second Bull Horn L-Sit Hold or Knee Tuck Hold
- •10 Bull Horn Knee Tucks
Rest 30–45 Seconds