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Showing 1 - 100 out of 153 routes.

Grade Route Gear style Popularity
Lattice Gym Flexibility
Hip Flexor Lunge - 30s
Unknown 30m
Hamstring Stretch - 30s
Unknown 30m
Pigeon Stretch - 30s
Unknown 30m
Standing Box Split - 30s (for G&H)
Unknown 30m
Hip Flexor Lunge - 90s
Unknown 90m
Hamstring Stretch - 90s
Unknown 90m
Pigeon Stretch - 90s
Unknown 90m
Standing Box Split - 90s (for G&H)
Unknown 90m
Butterfly Stretch - 30s
Unknown 30m
Standing Box Split - 30s (for Hip)
Unknown 30m
Frog Stretch - 30s
Unknown 30m
Side Lunge - 30s
Unknown 30m
Butterfly Stretch - 90s
Unknown 90m
Standing Box Split - 90s (for Hip)
Unknown 90m
Frog Stretch - 90s
Unknown 90m
Side Lunge - 90s
Unknown 90m
QL Side Bend - 30s
Unknown
Lat Stretch - 30s
Unknown
Pec Stretch - 30s
Unknown
Bicep Stretch - 30s
Unknown
Forearm Stretch - 30s
Unknown
QL Side Bend - 90s
Unknown
Lat Stretch - 90s
Unknown
Pec Stretch - 90s
Unknown
Bicep Stretch - 90s
Unknown
Forearm Stretch - 90s
Unknown
Lattice Gym Mobility
Side Lunges - 10 each side
Unknown
Wide Sumo Squat - 10 Reps

5 sec pause in deep squat

Unknown
Sitting Knee Rolls - 10 Each Side
Unknown
Single Leg Bridge - 10 Each Side
Unknown
Abduction from Side Plank - 10 Each Side
Unknown
Single Leg Romanian Deadlift - 10 Each Side
Unknown
Sole to Sky - 10 Each Side
Unknown
Thread the Needle & Thoracic Twist - 10 Reps (A)

5 on each side.

Unknown
Opposite Leg Tap - 10 Reps (A)

5 each side.

Unknown
Wall Angles - 8 Reps (A)
Unknown
Hip Touch from Side Plank - 20 Reps (A)

10 each side.

Unknown
Lattice Gym Conditioning
Crunch - 5 Reps
Unknown
Crunch - 10 reps
Unknown 10m
Crunch - 20 reps
Unknown 20m
Side Crunch - 10 reps
Unknown 10m
Plank - 30s
Unknown 30m
Lower Ab Crunch - 10 reps
Unknown 10m
L-Sit - 5s - 10 reps
Unknown 10m
Superman Hold - 10s - 5 reps
Unknown
Spiderman Hold - 15 Seconds

Rest between reps is 45 seconds.

Unknown
Superman Hold (each side) - 15 Seconds

Rest between reps is 45 seconds.

Unknown
L-Sit (Hanging or Seated) - 15 Seconds

Rest between reps is 45 seconds. Bent legs if needed.

Unknown
Spiderman Hold - 30 Seconds

Rest between reps: 30 seconds

Unknown
Superman Hold (each side)- 30 Seconds

Rest between reps: 30 seconds

Unknown
L-Sit (hanging or seated) - 30 Seconds

Rest between reps: 30 seconds

Unknown
V Sits (A) - 8 Repetitions
Unknown
Dish Hold (A) - 30 Seconds
Unknown
Weighted Crunch (A) - 10 Repetitions
Unknown
Weighted Side Plank (A) - 30 Seconds each
Unknown
Kettlebell Twists (A) - 10 Repetitions each
Unknown
Weighted V-Sits (B)

8 repetitions

Unknown
Dish Hold (B) - 45 Seconds
Unknown
L-Sits (B) - 30 seconds
Unknown
Ab Wheel Roll Out

5 on knees or feet

Unknown
Kettlebell Twists (B) - weighted
Unknown
TRX Press Up - 10 Reps (A)

1 min rest between sets

Unknown
TRX Press Up - 4 Reps (B)

2 min rest between sets

Unknown
TRX Archer Press - 10 Reps (A)

1 min rest between sets

Unknown
TRX Archer Press - 4 Reps (B)

2 min rest between sets

Unknown 10m
TRX Prone T - 10 Reps (A)

1 min rest between sets

Unknown
TRX Prone T - 4 Reps (B)

2 min rest between sets

Unknown 10m
TRX IYT Supine - 5 Reps (A)
Unknown
TRX IYT Supine - 3 Reps (B)
Unknown
Two Arm Shrug - 5 Reps

30 sec rest between sets

Unknown
Two Arm Shrug - 6 Reps

30 sec rest between sets

Unknown
One Arm Isometric - 5 Secs, Assisted

30 sec rest between sets

Unknown
One Arm Isometric - 10 Secs, Bodyweight

30 sec rest between sets

Unknown
One Arm Isometric - 5 Secs, Weighted

30 sec rest between sets

Unknown
One Arm Shrug - 3 Reps

30 sec rest between sets

Unknown
Press Ups - 60% (A)

Rest between sets: 2 min

Unknown
Press Ups - 70% (B)

Rest between sets: 2 min

Unknown
Press Ups - 80% (C)

Rest between sets: 2 min

Unknown
Press Ups - 90% (D)

Rest between sets: 2 min

Unknown
Weighted Pull Up (90%) - 3 Reps

Rest between sets: 2 minutes

Unknown
Pull Up Frenchies - Bodyweight (A) - 3 Repetitions

Full progression is 4 sets, hold 1 second at each position. 2 minutes rest between sets.

Unknown
Pull Up Frenchies - Bodyweight (B) - 3 Repetitions

Full progression is 4 sets, hold 3 seconds at each position. 2 minutes rest between sets.

Unknown
Pull Up Frenchies - Bodyweight (C) - 3 Repetitions

Full progression is 4 sets, hold 6 seconds at each position. 2 minutes rest between sets.

Unknown
90 and 125° Lock Off (A)

4 sets, each 5 seconds. 1 minute rest. 90% of max.

Unknown
90 and 125° Lock Off (B)

4 sets, each 10 seconds. 1 minute rest. 90% of max.

Unknown
90° and 125° 1A Lock Off (A)

4 sets at 5 seconds with 1.5 minutes rest. 90% of 5 seconds max.

Unknown
Frontal Raises - 10 Reps

Rest 1 minute between sets.

Unknown
External Rotations - 10 Reps

Rest 1 minute between sets.

Unknown
Internal Rotations - 10 Reps

Rest 1 minute between sets.

Unknown
Pull downs - 10 Reps

Rest 1 minute between sets.

Unknown
Pull apart - 10 Reps

Rest 1 minute between sets.

Unknown
External Rotators - 12 Reps

According to Eric Hoerst "Training 4 Climbing".

Unknown
Internal Rotators - 12 Reps

According to Eric Hoerst "Training 4 Climbing".

Unknown
Low Row 50% RM (A) - 12 Repetitions

Full progression is 2 sets, rest between sets is 2 minutes.

Unknown
Low Row 70% RM (B) - 8 Repetitions

Full progression is 4 sets, rest between sets is 2 minutes.

Unknown
Low Row 90% RM (C) - 3 Repetitions

Full progression is 6 sets, rest between sets is 2 minutes.

Unknown
Shoulder Press 50% RM (A) - 12 Repetitions

Full progression is 3 sets, rest between sets 1 minute.

Unknown
Shoulder Press 75% RM (B) - 6 Repetitions

Full progression is 4 sets, rest between sets 2 minutes.

Unknown
Shoulder Press 90% RM (C) - 3 Repetitions

Full progression is 5 sets, rest between sets 3 minutes.

Unknown
Lattice Gym Finger & Forearm Strength
MS Load Progression A (85%) - Two Arms
Unknown

Showing 1 - 100 out of 153 routes.

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