Antagonists + Shoulder Care

Full session

1. 1. Warm-up (2 min) Arm circles small→large both directions, shoulder rolls, gentle neck circles.
2. 2. Push-ups — 3 × 8-12 Full range, elbows ~45° from the body. Too easy → feet elevated; too hard → hands on a bench/wall. Rest 60-90 s.
3. 3. Scapular push-ups — 2 × 10 In push-up position, arms straight: let the shoulder blades pinch together, then push them apart. Small movement, big stabilizer payoff.
4. 4. Prone T + Y raises — 2 × 10 each Face down, arms in a T then a Y, lift with thumbs up, slow. No weight needed — these target the small stabilizers climbing forgets.
5. 5. Wrist extensors — 2 × 15 Palm-down hand over a table edge (or holding any small weight/bottle), lift the back of the hand up slowly. Climbing works the flexors constantly; this is the other half.
6. 6. When 1-2×/week, any day — it doesn't interfere with climbing days. This is the session that keeps every other session available.