{"id":800,"date":"2024-04-15T08:07:12","date_gmt":"2024-04-15T06:07:12","guid":{"rendered":"https:\/\/invar.nl\/?p=800"},"modified":"2024-04-15T08:25:33","modified_gmt":"2024-04-15T06:25:33","slug":"workouts","status":"publish","type":"post","link":"https:\/\/invar.nl\/?p=800","title":{"rendered":"Workouts"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Last week I did my first pistol squats. A few years ago I trained a squat progression specifically to get to pistol squats, but I wasn&#8217;t consistent enough and never actually managed them. I haven&#8217;t really done workouts since, but I&#8217;ve been going bouldering more frequently &#8211; maybe 5 hours a week on average now. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#8217;s not just my squat that has gotten stronger &#8211; my grip strength and pulling strength has too. However, I&#8217;m noticing some elbow pain that might be due to muscle imbalances. And I think my bouldering will plateau soon if I don&#8217;t work on my core strength and shoulder strength and mobility.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I&#8217;m thinking of doing about 4 short workouts a week, on Monday, Tuesday, Thursday and Friday morning before work. I would like to split them into two routines that I alternate.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Routine 1 (Monday &amp; Thursday)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Circuit:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Shoulder pass through &#8211; straight (for shoulder mobility)<\/li>\n\n\n\n<li>Push ups (antagonist training to counter all the pulling from climbing)<\/li>\n\n\n\n<li>Wrist roller (antagonist training specifically to combat elbow pain, also good for grip strength)<\/li>\n\n\n\n<li>Elevated pistol squats (to make the training more fun)<\/li>\n\n\n\n<li>Scapular pull ups (for shoulder mobility &amp; strength)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Routine 2 (Tuesday &amp; Friday)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Circuit:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Shoulder pass through &#8211; straight (for shoulder mobility)<\/li>\n\n\n\n<li>Plank shoulder taps (core)<\/li>\n\n\n\n<li>Shoulder pass through &#8211; alternating left\/right (for shoulder mobility)<\/li>\n\n\n\n<li>Banded Paloff press (core)<\/li>\n\n\n\n<li>Face pulls (shoulder strength &amp; mobility)<\/li>\n\n\n\n<li>Reverse hyperextension (core)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">~10-15 min for 3x circuit<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last week I did my first pistol squats. A few years ago I trained a squat progression specifically to get to pistol squats, but I wasn&#8217;t consistent enough and never actually managed them. I haven&#8217;t really done workouts since, but I&#8217;ve been going bouldering more frequently &#8211; maybe 5 hours a week on average now. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[56,21],"tags":[],"class_list":["post-800","post","type-post","status-publish","format-standard","hentry","category-exercise","category-health"],"_links":{"self":[{"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/posts\/800","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/invar.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=800"}],"version-history":[{"count":5,"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/posts\/800\/revisions"}],"predecessor-version":[{"id":812,"href":"https:\/\/invar.nl\/index.php?rest_route=\/wp\/v2\/posts\/800\/revisions\/812"}],"wp:attachment":[{"href":"https:\/\/invar.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/invar.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/invar.nl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}