Hover Workout
For Lock-Off Strength and Core Control
Warm-Up (10-15 minutes)
Light Cardio: 5 minutes of rowing or spin bike
Dynamic Stretching: 5 minutes of arm circles, finger rolls/flicks, dynamic stretching.
Easy Climbing: 5 minutes of easy climbing on spray wall at 10-20 degrees to warm up fingers and forearms.
Hover Workout Challenge (30-40 minutes)
Beginner: Kilter, Decoy, or Grasshopper at 10-20 degrees
Choose 5 routes between V0-V1
Climb each route, but before grabbing each handhold, hover your hand for 3 seconds.
Focus on maintaining balance and control, get creative with your footwork to find the best hover position!
Rest for 2 minutes between each route.
Intermediate: Kilter, Decoy, or Grasshopper at 20-30 degrees
Select 6 routes between V2-V3
Climb each route, but before grabbing each handhold, hover your hand for 3 seconds.
Work on engaging your core and lock-off strength, get creative with your footwork to find the best hover position!
Rest for 3 minutes between each route.
Advanced: Kilter, Decoy, Grasshopper or Moon
Pick 5 routes V4+
Climb each route, but before grabbing each handhold, hover your hand for 3 seconds.
Concentrate on full-body tension and precise movement, get creative with your footwork to find the best hover position!
Rest for 3 minutes between each route.
Off-the-Wall Workout (20 minutes)
Core Exercises: 3 sets of planks (1 minute each), bicycle crunches (15 per side), and leg raises (10 reps).
Lock-Off Strength: 3 sets of pull-ups (as many as possible), bent-over rows with dumbbells (10 reps), and push-ups (15 reps).
Flexibility: Finish with 10 minutes of yoga or pilates (look on Youtube for great yoga/pilates videos!
