Reddit mentions of The School Kitchen Textbook - Lessons in Cooking and Domestic Science for the Use of Elementary Schools

I think it is pretty individual how much you need to train mobility for climbing and which type of mobility it is, though I reckon the main problem for climbers are hips/groin and shoulders. I think you can stretch lightly every day, but I find that really pushing yourself in flexibility can take away from climbing sessions if overdone. I've been trying to think about how I could structure it myself, and I think the best thing for me at the moment is to do a fair amount of mobility work during my warm-up. I Just made a program that I will try to use every time I am going to train either strength or power during climbing (I don't think it needs to be this much for endurance at all). I have also made a post-workout stretching program which I will use every time I have the energy for it (for me, this should be most times, as I aim to not get too tired to do it). It should end up taking 20-30 minutes.I only did it once so far, and then I added some stuff. I still need to figure out, but I feel like the stretches compliment each other well...



Climbing warm-up:

For all strength and power sessions

- not for endurance

Basic

warm-up from stiff to cold

Neck: Yes, no, circles.

Feet/toes: Up/down, rotate, toe curls.

Hip: Standing hip rotations, lateral/circular hip raises

Spine: Cat/cow, scorpion

General warm-up

Glute bridges

Seated hip IR

Squat hip IR

30 sec Tib ant squat (Third world squat bounces)

30 sec 4 point cossack squat
Rolling pistol squat

Jump from 45-90 degree squat to soft surface

Leg swings - front and side

One legged romanian deadlift

Shoulder mobility routine

25R Vertical arm swings full ROM

15-20R Shoulder dislocates

15-20R Floor slides

15-20R Supine arm raised slides

10-15R Scapular shrugs

10R Band pull aparts

Wrist, spine, shoulders

Scapula pull ups on hangboard or bar

Wrist preparation exercises

Spinal stick rotations




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Climbing stretching routine post workout

Standing forward bend A

Standing forward bend B (Gorilla)

Sideways stretch A-B-C-D (Prasarita padottanasana from Ashtanga)

Side forward bend (Parsvottanasana from Ashtanga)

Lord of the dance

Eagle

Garland / Tug of war squat

Frog

Crescent lunge on the knee / kneeling hip flexor

Sleeping swan / one legged pigeon

One leg folded back forward fold

Revolved head to knee

Butterfly / bound angle

Supine bound angle

Supine hand to toe

Extended supine hand to toe

Extended supine hero

Supine spinal twist

Marichi 1

Marichi 3

Bow

Cow face

Sleeping angle / Supta konasana

Camel

Wrist stretches

Queen’s stand/supported shoulder stand

Plow

Deaf Man’s