Unlock Full Body Mobility (if you can survive this one routine...)

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⌛ TIMESTAMPS
00:00 Context
00:23 Win free Crimpd+ for life!
01:15 Ieva's intro to this routine
02:18 Forearm stretch & nerve glide
03:43 Child's pose
05:51 Downward dog with knee flexion and extension
06:37 Squat (optional weight)
07:37 Goddess pose
08:39 Runner's lunge (right)
09:46 Rectus femoris stretch (left)
10:33 Runner's lunge (left)
11:35 Rectus femoris stretch (right)
12:29 Warrior 3 and half moon (right)
14:21 Wide forward fold
16:29 Cossack squat
17:30 Hip internal rotation (left)
18:16 Pigeon pose (left)
19:26 Plank knee drivers (right)
20:22 Warrior 3 and half moon (left)
21:32 Wide forward fold
22:13 Cossack squat
23:00 Hip internal rotation (right)
23:25 Pigeon pose (right)
24:37 Plank knee drivers (left)
24:59 Puppy pose to upward dog
26:19 Arm circles (right)
27:35 Arm circles (left)
28:38 Relaxation breathing
29:36 Outro
📝 SHOW NOTES
Episode 141
www.hoopersbeta.com/library/u...
⚠️ DISCLAIMER
As always, exercises and rehab programs are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting a new training or recovery program.
🖼️ IMAGE ATTRIBUTIONS
vecteezy.com
iPhone photo: www.freepik.com/free-vector/n... Image by svstudioart on Freepik
#trainclimbsendrepeat #climbingtraining #doctorofphysicaltherapy

[@HoopersBeta]

What's your favorite mobility exercise for climbing? 🥳 Enter to Win Crimpd+ for LIFE by Downloading the FREE Crimpd App & Logging “Hooper & Ieva's Full Body Mobility Routine” ▶ www.crimpd.com/

[@sebastiendarbellay1785]

Cossack squats (staying low while going from side to side and focusing on driving the knees out for that sweet external rotation)

[@luluhasfun1283]

For me it has to be the goddess pose. Working on hip mobility improved my climbing technique significantly. Really noticeable on slabs! Although I really like straddled and closed legged forward folds.

[@yogaforclimberswithievaluna]

Yay! It was a joy to collaborate on this video together. I hope you all find this routine useful 🧡

[@balazsbrankovics2996]

So nice to see a loaded yoga routine. One of the reasons I went more into calisthenics instead of yoga was a more clear way to progress and program. I still need to try this routine. It is already really inspiring way to combine different modalities. Thank you so much 🙏

[@Chef8898]

Ieva, i absolutely adore your videos. Im doing them on all of my active rest days. Keep up the good work! Love from Germany

[@yogaforclimberswithievaluna]

@@balazsbrankovics2996 Totally agree about combining a variety of movement modalities 💪🏽

[@yogaforclimberswithievaluna]

@@Chef8898 Awww, thanks a lot for your kind words! I am glad you find my routines useful 🧡

[@greenmattt]

You are so flexible! Im having a hard time with the spine twist 😂

[@MrMeh]

Jason, you’re great, so don’t take this the wrong way. If you could publish a second version of this without you interrupting then this video would be as good as any Bob Ross episode I’ve ever listened to for lulling me to sleep. I almost passed out while standing up folding laundry.

[@HoopersBeta]

Haha I totally understand! That's why we put the full un-edited routine in the Crimpd app. It's got some other info/features as well, but if you tap on "Overview" it brings up the full routine without Jason's commentary so you can watch it uninterrupted :) -Emile

[@9000nin]

It’s also available on Ieva’s yt channel without interruptions

[@SkittleNibble]

got one move closer on the project wholly thanks to this warm up which helped me find more comfiness in a high step crux -- glorious day

[@sonjaquan5775]

I have been looking for a routine that addressed my sciatica issues, and I think this is it.

[@Nordic93]

Im saving this video and im going to do this every day. Hopefully ill remember the whole routine at some point. Your videos are super helpful thanks

[@Nordic93]

Third time doing this today and i have to say, if you ever need to kill 30 minutes do this because it really dose not feel like this routine is half an hour long

[@davidwbarraclough]

Nice quick relevant routine. Thanks!

[@tsurutom]

Brilliant routine, and very close to what I've been doing daily for years, just picking up my favorite/most recommended mobility exercises from a handful of channels. Glad to see that was the right way.

[@HoopersBeta]

Nice :) That's a good call. Hopefully you were able to pick up a thing or two from this routine (or just good justification for the one you're already doing!)

[@daviddomingos3875]

Great contribution to the climbing community, thank you so much for making this available to everyone. This is pure gold for people like me, looking for improving their climbing and health ❤️

[@HoopersBeta]

Thank you for saying that! I hope this routine is enjoyable for you!

[@tomasvrtel]

I just did this workout. It was amazing! 💪

[@HoopersBeta]

Nice! Thanks for trying it out so quickly and for the feedback!

[@osbornecj]

Just ran through this tonight after a long day. Really enjoyed it and found a few spots I need to work on.

[@xeni_ag]

Really wanted give a small token of my gratitude for this routine ❤ This is exactly what I have been searching for for a while! Thank you so much for putting that much effort into creating this and all your really insightful content☺️

[@HoopersBeta]

Thanks so much! We appreciate the support a lot. I hope the routine serves you well!

[@felixbaker8709]

I've been getting serious about my stretching in the past 2 months, so this video comes just at the right time. Thank you!

[@jjjjermie]

Same here, as a calisthenics athlete and climber mobility is essential.

[@felixbaker8709]

What do calisthenics people need mobility for if I may ask? @@jjjjermie

[@HoopersBeta]

Awesome! We hope you enjoy the routine.

[@lui5gif]

I enjoyed the routine, but the video makes it so much more fluid than the app. When Ieva starts with Warrior Pose she mostly does one side, and then the other, and in the app it's not the same sequence. So after watching the video, when I tried to follow the app I almost got to the end before realising I was missing an entire side. A bit confusing, but I'll definitely be coming back to the video on Ieva's channel and following along

[@nut6043]

Great video and the shoulder rotations felt amazing!

[@HoopersBeta]

Nice! Thanks for trying the routine :)

[@hissenpissen3588]

Been trying this a few times now, the plank knee drivers are really hard! Nice video

[@HoopersBeta]

Nice! Thanks for trying it out :) Yeah I enjoy the knee drivers, good range of motion and core activation.

[@daveeeeeeeeeed]

Was just sitting on the couch and saw this pop up, what a great routine. Definitely feel fully stretched out, those cossack squats were intense!

[@HoopersBeta]

Cossack squats are one of my favorites! Fun to progress with weight as well.

[@daffydus]

That felt really good! I think it's time for me to start doing some yoga regularly, first goal is to learn this routine. Cossack squat was hard! 😅

[@HoopersBeta]

Cossack squat is such a good one!! And definitely tricky.

[@AdeptusSanguisAngelus]

Immediately joined in the workout, and Holy guacemoly did it go horendous for me. I guess ill have to do it more often😅

[@AquaticBubble]

Knew I don't stretch well, following along with this just once showed me just how bad my flexibility and mobility is. Huge motivation now to get that more under control!

[@HoopersBeta]

Thanks for trying the routine! Stoked that it helped get you motivated.

[@gregorypachis795]

This video just popped up on my reccomendations while i was looking for background noise for my mobility workout xD

[@HoopersBeta]

Hopefully this routine helps your current mobility workout? hah :)

[@brianbrenner4288]

Would it be possible to upload a version of this video with all the commentary cut out so it is just the routine to follow along with?

[@HoopersBeta]

It's on the Crimpd app! Search for the routine and then tap on the top where it says "Overview" and it'll bring up the unedited/uninterrupted routine. The app also contains a list of all the exercises with tips from Jason. :) -Emile

[@brianbrenner4288]

@@HoopersBeta thanks!!

[@HelloMrCamera]

Really loved this routine & the explanations for the stretches! I was just wondering, do you have plans to upload a follow-along version without the explanations? I'm not sure about others but that would help me to flow through the exercises a little better.

[@HoopersBeta]

Glad to hear that! The full routine (without explanations) is on the Crimpd app. Just search for the routine and then tap "Overview" at the top and it brings up the un-edited video :)

[@HelloMrCamera]

@@HoopersBeta Oh great, thanks!

[@EvgenBychkovHappyPapa]

thatnks fot the great video friends! my hips mobility does not allow me to do cossacs squats. even remotely! what should I be doing instead?

[@philm5872]

I'd like to see a video of what to do between climbs. Sit, stand, stretch, shake off, drink water, lie down??

[@HoopersBeta]

Personally, I tend to do work on KZbin scripts between climbs.... haha :) But whatever feels best to you. During your warm up period stretching is a great idea. If you feel like shaking the arms out helps your recovery, go for it. If you just want to drink some water and chat with your friends that's probably OK also ;)

[@quentinmazouni8471]

Thanks for such a good content! Question though: before climbing... but warmed up, right? I have been told that stretching is bad with ‘’cold’’ muscles

[@HoopersBeta]

Because many of these movements are dynamic, it can be done before you are totally warm and help to warm you up. It's more about choosing the right intensity. Just like you wouldn't start with your absolute highest bench press weight before you are prepared for that, you wouldn't try and hit a PR in mobility your first move. Of course, if you feel better doing a quick warm up beforehand that's totally fine.

[@MegaMasturbator]

I have a similar morning flow but this is a little longer. Keep it within reasonable 'can be asked', and you can do it daily. It's made me a way better climber than my peers who do not stretch. I keep my yoga mat in the kitchen ready on stand by.

[@HoopersBeta]

It's nice to get into a routine with it, makes it much easier to perform consistently! Smart to keep tools like a mat ready and available!

[@Garnefreak]

Definitely need better mobility for climbing (and in general) and will try this routine. However, just saw the second exercise (child pose) and I know I cant do that. are there any variations for stiff people?

[@yogaforclimberswithievaluna]

One variation that I like is to lay on your back and hug your knees towards your chest (upside down child's pose). Another option for childs pose would be to have a pillow underneath your belly/chest and also a pillow underneath your hips (to elevate them) 🙏🏽 Also, might not be for everyone, but some people say they prefer to have the legs together, not knees wide apart.

[@jannikgawlista5721]

bmth shirt going hard

[@bullydungeon9631]

Thanks!

[@bullydungeon9631]

Been putting together a training schedule and I wanted something for mobility, maybe in a few months this will help me get a pistol squat lol

[@HoopersBeta]

Thank you! We appreciate the support :)

[@skybullet9NL9]

This was... Pretty hard for me. I couldnt perform even half of these. Guess i knew always my flexibility is terrible but somehow it was worse than i thought. Gonna do this routine to improve.

[@nicolasc.8380]

I was surprised not to see the frog pose. Can it be added or is it just not necessary considering the other stretches ?

[@HoopersBeta]

That was a tough one not to include! I still love that stretch (frog pose), but we had so many hip stretches already and the Goddess Pose with weight helps in a similar manner, and since it's a bit more progressible and practical, we included that instead.

[@nicolasc.8380]

@@HoopersBeta So there is no problem including it as an extra ?

[@gd1037]

Shh I'll tell you a secret but don't tell the others. You can do whatever the fuck you want. @@nicolasc.8380

[@lankylowshot2246]

I already knew I have super stiff shoulder but it was a bit comical seeing my arm point up like a flag when I try to do arm circles :| This routine is a bit difficult to follow for me but I hope that doing it regularly will make it easier with time!

[@1stockprotege]

Wow my left leg is so much less mobile than my right side great routine!

[@HoopersBeta]

Oh whoa interesting discovery! But glad you enjoyed the routine!

[@andriussadauskas4317]

Just done it, and to be honest 😄 it is hard 😅

[@die_hertz]

Surprised there's no signs of my favorite - frog hip stretch

[@HoopersBeta]

I also love that stretch, but with a lot of other hip stretches in there, some accomplishing similar goals, it didn't make sense to have it be longer just for that one. Especially since it's a bit more static then the other movements.

[@wesleyfan9253]

Hey guys, i was wondering if you could do a video on antihydrals for keeping the skin dry and thick for sweaty hands!

[@philipbrocklehurst3745]

That rectus femoris stretch is really tricky! Hamstring on the rear leg starts cramping when I try to lift the foot off the floor let alone trying and reach back and touch the foot. Any easier version of this that hits the same muscles or do you just stay in the runners lunge for longer?

[@HoopersBeta]

I would try using a strap to get into it, but yes there are many variations you can use, including putting the foot up against a wall or chair that I also like. The one in the routine was chosen as it fits better in the overall flow, but if you can't perform it without cramping it should be modified :)

[@yogaforclimberswithievaluna]

I would suggest wrapping a belt/scarf/rope around the back foot and use the hand to lift the back leg passively (this might help to prevent the cramping in the hamstring). Alternatively I like to do it by the wall, where I put the back leg/foot or shin by the wall (possible to do it standing as well). Hope one of these options work for you 🙏🏽

[@philipbrocklehurst3745]

Thanks - foot up against the wall feels much better!

[@stargazerbird]

So yoga. Great for balance as well

[@AllegraClimbingPsychologist]

Jason this was great, but it could almost have been an ASMR video. You should work on your soft spoken voice 🤣😘

[@HoopersBeta]

Haha fair point!

[@leoingson]

Was really looking forward to it. But man do I hate those yoga-type stretches, maybe downward dog the most awkward of them all. Thanks anyway :)

[@HoopersBeta]

Why is that? The downward dog position with the alternating movement is a dynamic warm up that's good for hamstrings and sciatic nerves. But no worries, you don't have to do the routine, just an option :)

[@oliverlin5700]

Missing your critical analysis in here. Usually you find something is missing or can be adjusted further :D

[@jonnes__4657]

Yoga session... too heavy for me before climbing. .

[@HoopersBeta]

I get that. I personally do this type of routine on rest days or after climbing -Emile

[@jonnes__4657]

@@HoopersBeta I have heard, that after climbing too much stretching is not so optimal ??

[@TheMegaMrMe]

Meh. I find the exercises from lattice a bit more useful and concise. This routine is long with a lot of filler imho

[@HoopersBeta]

What do you think is filler? We provide an explanation/justification for every exercise in the routine.

[@blindgaze1590]

first

[@benironside1264]

Firs..oh sec..oh. I give up

[@WeaselBeeH]

third