Absolutely—here’s your full routine with a **10-minute finger-focused session** using a **10 sec on / 20 sec off protocol**, integrated right before your 20-minute climber’s strength circuit. This flow now transitions perfectly from warm-up → finger tension → full-body strength: --- **🔥 1. RAISE (2–3 min)** Get your heart rate up and blood flowing. • Jumping jacks – 30 sec • High knees or jogging in place – 30 sec • Arm circles – 30 sec • Torso twists – 30 sec • Lateral steps + shoulder rolls – 30 sec --- **💪 2. ACTIVATE (3–4 min)** Climbing-specific muscle activation. • Glute bridges – 10–15 reps • Scapular push-ups – 10 reps • Hollow body tuck rocks or deadbugs – 10 rocks or 5/side • High plank shoulder taps – 10/side --- **🧘 3. MOBILIZE (2–3 min)** Mobilize climbing-critical joints. • [World’s Greatest Stretch](https://youtu.be/-CiWQ2IvY34?feature=shared) – 30 sec/side • Deep squat hold + hip shifts – 30 sec • Wrist circles + palm up/down floor stretch – 30 sec • Forearm stretch – 30 sec --- **⚡️ 4. POTENTIATE (2–3 min)** Light, fast movement to wake up your CNS. • Bodyweight squats – 10 reps • Inchworms to push-up – 5 reps • Jump squats, toe taps on wall, or short hangs – 3–5 reps or 15 sec --- **🖐 5. FINGER & TENSION BOARD POWER (10 min)** **Protocol: 10 sec on / 20 sec off x 20 rounds (10 minutes total)** Use **moderate edge holds** on your **tension board**, adjusted for difficulty—focus on engagement, not max effort. **Suggestions to cycle through during rounds:** • Tension Board: **Two-hand small edge hang** • **Split grips** (e.g., 3-finger drag, half crimp) • **Single arm assisted hangs** (feet lightly on ground or on holds) • **Lock-off positions on board** (knee-up position or small deadpoint hold) • **Pinch or sloper grips** if available • Optional: Use metronome for cadence + keep good scapular engagement throughout > **Tip:** Use a timer app (like Seconds or Strong) for clean 10:20 intervals. > **Goal:** High-quality finger activation, building tension and recruitment—not fatigue or maxing out. --- **🧗‍♂️ 6. 20-Minute Climber’s Strength Routine (2–3x/week)** **🔁 Structure:** • 3 supersets • 3 rounds each • 30–45 sec rest between exercises --- **Superset 1: Posterior Chain & Core Stability** 1. **Single-Leg RDL** (35 lb or 25 lb KB) – 6–8 reps/leg 2. **Hollow Body Hold or Tuck Rocks** – 20–30 sec 3. side plank 30 seconds --- **Superset 2: Pull & Shoulder Stability** 1. **Pull-Ups or Assisted Pull-Ups** – 4–6 strict reps 2. **Bottom-Up KB Press (10–15 lb)** – 6–8 reps/arm --- **Superset 3: Antagonists & Power** 1. **Push-Ups** – 8–10 reps 2. **KB Swings (25 lb)** – 10–15 reps --- **🧠 Optional Grip Bonus (2x/week only)** • Farmer’s Carries (35 lb dumbbells) – 30–45 sec • Or **Towel Dead Hangs** – 2x15–20 sec --- **🧘 Cool Down** End with this [yoga flow](https://youtu.be/CKsrfXux9IA?feature=shared&t=55) to aid recovery and flexibility. --- Let me know if you’d like to periodize this routine weekly (power vs endurance), or add footwork drills for technique!