We are only as good as our 'base of support' because the body works from the ground/bottom, up to counter the pull of gravity- especially noticeable in climbing. To be efficient in countering these effects of gravity, our posture (core) needs to be in a position that can produce downward force that is perpendicular to the 'ground'. If you are smearing on a vertical wall- your shin has to be at a particular angle between your foot (base) and your center of mass to produce downward force which will hold you 'up'. If that shin angle changes, you will slip in the direction that it gives to.
Concepts behind these exercises
'Feeling' and sensation based learning.
'Project' because these exercises you will figure out more by feeling through them on your own, as opposed to me telling exactly how to go about them. However, as you progress I will add some detail and complexity.
PArt 1.5
+
Additions and/or replacements
Preperatory - General/specific warm-up
Objective
1. Neck/Face/Jaw relaxation
2. Spine awareness (and the stabilizing deep core)
3. Use breathing to connect the two above (take note of your normal breathing rhythm, to notice when it's disrupted by a movement. If you can notice this, then focus on/work through that movement more intentionally until it no longer disrupts your breathing).
Try to maintain a level of consistency across all of the things you choose to do- if you find these new additions (or any of the previous/your own) helpful for body position/postural sensations, try your best to keep these sensations in all of the other things you do throughout the day. To create change, the majority of your time/actions requires consistency- otherwise, we are left to play the role of a 'band-aid', serving to remedy session to session. No matter how small of an adjustment it is that you make, if it can become consistent, it can create change. For instance, if you can go through a whole series of warm-up movements with a relaxed head, but as soon as you go to back squat, the tension returns... that is the place I would turn my focus to create change.
Also of note and in relation, the 'torso structure/frame' (below), I hope it to be interpreted as a malleable structure- stability has the ability to move/adjust as needed/wanted. A structure that can't move/adjust because it is bound by rigidity is at risk. (Start small and comfortable, and concentrically expand from there).
Torso frame using a Push-Pull
Connecting the legs into the torso and the torso into the legs, for clear lines of communication. Take note of areas that block or interfere with this, can you make subtle shifts to clarify? Looking for the pressure of arms and legs to match pressure and 'cancel each other out' to lock-off the position - the torso will hopefully tire out before arms and legs. Gradually increase self made resistance and endurance as things start to clarify.
Video Sequence:
Supine:
- Push
- Pull
- Push + Pull
Seated:
- Push
- Pull
- Push + Pull
Spine Support/Stability
This is to build familiarity with 'where' the spine is/how it feels. The big goal here is being able to relax into the roller and not feel like you have to hold everything together to maintain balance- rather it should eventually feel as steady as laying on the floor. The sequence of focus I use is - stillness -> gaining movement ability -> refining stillness.
(Use arm support as you need to assist- arms wide, elbows, and then arms crossed is my typical progression).
Video Sequence:
Start:
- Stillness/Small Movements/Hip Rotation
- Tilt-Tuck
Arm Movement:
- Press (single/both, scapula retraction)
Leg Movement:
- Extension
- March
End Goal:
- Narrow Midline
+
General Prep/Warm-Up
Objective
Self-Assessment
A time to check in on the body- take an inventory of how everything feels. Even loosely tracking your general condition can be helpful in figuring out the cause and effect relationship of exercise selection. If something feels amiss, make sure to assess and address it. The goal of the warm-up/prep exercises is to make the body feel at the very least, one notch better than it started- not by chance but because you actively worked through it to elicit those changes. If this concept is newer, I would suggest at the very start, choosing the number that represents how you feel on a scale (1-10 for instance), as you go through each section below, take a moment to determine what number you feel again- look for trends and follow the one that improves how you feel, even if it's just barely. This will help with future exercise selection and making it more efficient.
Initial Considerations - Stability from the ground, up & From the Inside, Out
1 Foot Movement/Sensation (clip 1)
2 Heel-Forefoot Weight-Shift (clip 2)
3 Backwards Walking, (several minutes/no clip)
4 Feel free to add in whatever you find or keep the 90-90s/ham curls/etc
PARTS
Scapula basics.
Video Sequence:
- Retraction-Protraction
- Elevation-Depression
Integration
ribs + Scapula
The ribcage should be the foundation for the scapula to move around on- being able to sense the movement of each in relation to the other is essential, in order to make sure one is not doing the job for the other.
Video Sequence:
- Forward-Back Circles (neutral posture)
- Forward-Backward Circles (ribs tucked)
- Pull Sequencing
1
Scapula Movement
Objective
Learning/Preparatory
Being able to distinguish between the scapula and the ribcage and knowing the movement range for each.
Initial considerations
Soft Tissue work- massage/Passive movement
Right side - Levator Scapula/Lat/Teres Major/Pec
PARTS
Starting on the ground provides more stability and less worry about managing extra movement.
Video Sequence:
- Hand Support
- Removing Hand Support
- Arm Positioning
- Arm Position with Rotation
Integration
Rotation + Base
Highlighting the ranges/roles of the parts required to 'look behind'. Try not to 'reach' beyond your base of support (feet)- they must always be able to press into the ground for you to find a good position. Visual system could interfere so expermiment with eyes closed and see if its helpful.
Video Sequence:
- Legs
- Legs Then Ribs
- Legs, Then Ribs, Then Head
- Full Sequence, Smooth
- Standing Version (of Above Section)
- Coordinating Body Movement and Arm
Movement
2
Thoracic Rotation
Objective
Learning/Preparatory
Building on the first objective and using it to produce thoracic rotation.
Initial considerations
Soft Tissue work- massage/Passive movement
Right side - Oblique group, especially around the ribcage
Left Side - Glute group/TFL
3
Isometric Loading
Objective
building/work
Having warmed up and increased body awareness- isometrics will present the opportunity to put it all together while testing out the sustainability of your strategy.
Single Leg
Work on accumulating time in these positions, whether it's by setting a timer and having a target duration, or, having a target number of reps to complete of whichever variations that you can. There are many ways to go about accumulation, use what you like to build an initial base.
+ Work toward ~5 minutes/leg, or
+ Reps would be toward 30
+ Should be able to do several sets at a consistent level
Video Sequence/Progression Order:
- Stationary, In Front/To Side/Behind
- Knee Raise
- Knee Raise + Hip Rotation
- Straight Leg Raise
- Straight Leg Circles
Split-Stance
This will also be about accumulating time. Build consistent lengths of duration before increasing the depth of the stance- start from comfortable and keep expanding what comfortable feels like.
+ Work toward ~5 minutes/stance
+ Should be able to do several sets at a consistent level
Video Sequence/Progression Order:
- Base Split Stance
- Forefoot
Initial considerations
Make sure there is a good connection with glutes, feet, psoas