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Jonathan Prevention Program

A dynamic warm-up will increase the blood flow to your muscles, ligaments and joints to prepare them for activity
These exercises will loosen your shoulder to help prevent injury.  
Make sure elbows do not dip below shoulders

This exercise should be performed prior to hang boarding to “reset” your nervous system to maintain proper movement patterns

You can choose anything that targets the muscles in the back. 3 sets of 8-10. I,Y,T, L’s, TRX, reverse flies on a decline are all fine. I prefer this series in the video.

These are the muscles that keep your shoulder joint stable. First set is isometric hold, second set is concentric/eccentric and third set is with perturbations to train stability.