The "Gnostic Posture Correction" Workout Program
Description of the program and the color code system I use: There are six elements, the first three are climbing-centric and the latter three are divided loosely into stretching, kettle bell/functional, and strength. There are 5 exercises in each category, intended to be accomplished over the 5 weekdays. The longer programs for hanging (I), pull-ups (II), yoga (IV), and optionally KOT/core (VI) are to be done daily. Jumprope is also done daily on non-running days. Red are important functional benchmarks for climbing hard, whereas exercises in bold are reach goals for me personally. I'm at 0/4 completion on these so far as of 1/6/2025.
100 days ski
80 days bike
180 days climb
...daily run and yoga
1. Crimp
2. Hang
3. Crack
4. Yoga
5. Weights
6. Calisthenics
Crimp (work up to training/climbing days: M:T T:C W:C TH:C F:T S:T SU: REST/OUT)
1. HANGBOARD
Entry Level:
Time (minutes)Task
1st minute15 second hang, Jug
2nd minute1 pull-up, Round Sloper
3rd minute10 second hang, Medium Edge
4th minute15 second hang w/ 3 shrugs, Pocket
5th minute20 second hang w/ 2 pull-ups, Large Edge
6th minute10 second hang, Round Sloper
5 knee raises, Pocket
7th minute4 pull-ups, Large Edge
8th minute10 second hang, Medium Edge
9th minute3 pull-ups, Jug
10th minuteHang as long as you can, Round Sloper
Intermediate:Time (minutes)Task
1st minute15 second hang, 3 pull-ups, Large Edge
2nd minute2 pull ups, Round Sloper
20 second hang, Medium Edge
3rd minute20 second hang, Small Edge
15 second 90º bent arm hang, Pocket
4th minute30 second hang, Round Sloper
5th minute20 second hang, Large Edge
4 pull-ups, Pocket
6th minute3 offset pulls each arm (high arm jug, low arm small hold), Jug/Small Edge
Change hands and repeat
7th minute15 knee raises, Jug
15 second hang, Medium Edge
8th minute25 second hang, Medium Edge
9th minute15 second hang, Slope
3 pull-ups, Jug
10th minuteHang as long as you can, Round Sloper
Advanced:Time (minutes)Task
1st minute20 seconds straight arm hang, Large Slope
3 pull-ups, 4-Finger Flat Edge
2nd minute20 seconds slightly bent arm hang, Large Slope, stay on
20 seconds L-sit or 20 hanging knee curls
3rd minute5 pull-ups, 3-Finger Pocket, stay on
25 seconds straight arm hang
4th minuteUse every hold starting at the 3-Finger Pocket and working up, staying on each for 5 seconds (don't get off to change holds)
Finish on Large Slope with a 20 second hang
5th minute20 seconds single arm hang, Four-Finger Flat Edge
switch hands and repeat
6th minute5 offset pull ups, Large Slope (top hand) 3-Finger Pocket (bottom hand)
change hands and repeat
7th minute30 seconds 90 degree bent arm hang, Four-Finger Incut Edge
15 seconds straight arm hang, 3 Finger Pocket
8th minute3 L-sit pull-ups (bend knees if you have to)
5 seconds front lever or 15 seconds straight arm hang, Large Slope
9th minute20 seconds straight arm hang using only 2 fingers on 3 Finger Pockets
3 power pull-ups (use weights or helper for resistance, should just be able to do 3 pulls)
10th minutemaximum slightly bent arm hang, Large Slope (go to failure) no rest
maximum straight arm hang - Large Slope
*2. Endurance passive hangs
..bring toes up to level with hands and slowly move around
3. Campus lockoffs or one-arm assists-> 1-5-8
4. Rice bucket or band on individual fingers
5. Hangboard up to 200%bw small crimp
Hang (about half time...)
1. Pull ups up to 150-200(max)%bw
3 sets of 3 on each side for a total of 9 one-arm pull ups a side. This will make for a collective 18 total pull ups.
Complete the remaining 82 pull ups separating you from 100 in alternating formations
Complete 10 archer pull ups, 10 regular ups, then 10 wide grip pull ups. Repeat cycle until you reach 100 total pull ups.
every three sessions, strive to complete an unassisted one-arm pull up before training.
2. Levers to 30s
begin with knee raises, butterfly, assisted with band to get form
3. Bar (or sling) hangs... weighted and endurance, one hand to 2, 6min
4. Iron cross on rings
5. Muscle up's
Crack (work up to nearly daily on workdays)
1. Moon-board
2. Toe jams
3. Endurance and one arm from sling
4. Band negatives with fingers and wrists, unroll the strap and dumbell
5. Pinky training
Slack/stability (Asanas daily and the rest opportunistically)
1. Box jumps or jumping jacks
2. Warrior, dog, runner's lunge, etc. Asanas
From reddit user "fanboyhunter".
Here's a general "template" that I use when practicing or preparing a class to teach:Breathing exercise to ground myself
Six actions of the spine (forward bend, backward bend, right side stretch, left side stretch, right twist, and left twist) You can do this standing, or seated. Or even start in child's pose.
Floor/Core. Stuff like tabletop (cat/cow, twist for 6 actions as we're still warming up the spine), boat pose, plank, baby cobra, sphinx, etc. You can sequence based on where you started in step 2 (seated, standing, kneeling, etc). While you're here, make sure to warm up the wrists, neck, and core!!
Sun Saluations/Surya Namaskara - I stick to the A or B series. In more "power" yoga or intermediate classes, I tend to stick to the B series as you get in chair pose, do 3x as many "vinyasas", increasing the heart rate and working the legs more. The A series is more straightforward and is nice for a more relaxed session.
Flow/Vinyasa Series/Sequence -whatever you want to call it, this is the "meat" of your practice and will include your standing poses, lunges, some balances, etc. You can practice a slower style, breathing and holding poses longer. Or a vinyasa style where you flow through poses (I prefer holding longer). It's typical to enter into this part of the sequence from the Down Dog of your last Sun Salutation. Do the right side, do another "Vinyasa"/Sun Salutation, then from Down Dog, begin the left side.- example: from Down Dog, lift leg to 3 legged dog, then step the foot between the hands. Rise to Warrior 1. Bind hands behind back. Bow to Humble Warrior. INhale and rise, Exhale and step to balance on right leg in Warrior 3. step back to high lunge. Frame the foot, take a "vinyasa" and then repeat for other side.
Standing Balance. Tree, Half moon, stork, dancer . . . do your balances for each side, then transition to a seat (I sometimes like to do wide leg fwd folds or Goddess pose between balance sides; I use malasana to transition to the mat and usually practice crow there too)
Floor/Core - On the back end, I like to focus on seated folds and hip openers (cow face, firelog), stretching the glutes (reclined pigeon for example), getting in a bridge or wheel for backbend, and some core like locust, bow, or bicycle kicks.
Inversion - Waterfall, shoulderstand, headstand, etc. followed by a rest and/or counterpose
Finishing poses - reclined twist, happy baby, anything small to wrap up
Savasana
3. Medicine ball throws and chicken walk
4. Work on dives and somersaults (over ski/water)
5. Handstand and pushups
Full functional with Kettle Bell and weights (2/d)
1. Swimmer's press
2. Kettle bell rows
3. Around the worlds
4. Superman and salute the sun
5. Run the stack
1. Knees over toes routine:
2. Low bar squats
Consolidated Knees Over Toes Workout (In Preferred Order):Warm-Up:
General Stretching Routine
Calf Stretch (60 seconds per side)
Couch Stretch (60 seconds per side)
Standing Pancake / Middle Splits (30-60 seconds)
Optional: Right Leg Splits (30-60 seconds)
Optional: Left Leg Splits (30-60 seconds)
Optional: Butterfly Stretch (30-60 seconds)
Pigeon Pose (30-60 seconds per side)
Optional: L-Sit (30-60 seconds)Main Workout:
Reverse Walking (10 minutes on the treadmill)
LEG DAY USING KNEES OVER TOES GUY EXERCISES: https://www.youtube.com/watch?v=XVWySkdtWLg
25 reps per exercise (per side, if applicable)
FHL Calf Raise (25 reps per side)
KOT Calf Raise (25 reps per side)
Poliquin/Patrick Step Up (25 reps per side)
Optional: KOT Slanted Squats (25 reps)
Hard Mode: KOT Slanted Pistol Squats (25 reps per side)
Optional: Tippy Toe Squats (25 reps)
Hard Mode: Assisted One Leg Tippy Toe Squats (25 reps per side)
Optional: Sissy Squats (25 reps)
Hard Mode: Assisted (Elevation or Lunge) One Leg Sissy Squats (25 per per side)
Optional: Hamstring Bridge Curls (25 reps)
3. Floss the shoulders and the legs splay'd...
4. Deadlifts or at least squats esp. trap bar to 400lb, and bench and squats
5. "COREBLAST" or alternately just 1 minute elbow plank, 30s side, 30s other side, 1 minute full (2x)
1. Situps (25)... flutter kicks and low boat high boat
2. Sideway situp (20 +20)
Just pulling the shoulder in to about 45+deg.
3. Diagonal leg pull up (20)
Lying on back, pull legs up to 90deg and extend back, balancing on hands
4. Touch Toes (20)
Legs bent 20deg and pulling up to touch toes
5. Rolling Belly (10+10)
Hold 45deg position in setup and circle head around 6" radius, keeping torso straight with head
6. Camping Knife (10)
Like touch toes but with more bending in torso
7. Sideway plank (10+10)
One side plank, move other arm around 270 deg rotation from under body to over body, pointed outward
8. Fold-legs-thing (20)
Lying down, legs in air at 90deg trace giant circle with toes...
9. Zic-Zac (30)
Lying down, hands extended above head, placing one foot above and across the other then switching
10. Mountain climbers (Failure)
Pull up position hands behind head and alternate touching elbow to opposite knee, pulling leg back and pushing elbow to knee.
Gear:
Hangboard/Rock, hangboard, and campus board
Slings/Rings and Bar
Crack/Cellar w/ lieback
Slackline/Diving board, highline
Kettle bells and a couple plates and a medicine ball/Atlas stone, trap bar and a few big plates
Jump rope/Indoor track and pool
Stretchy band/Full Jim... viz incline treadmill and skateboard