My warm-up routine on the rocks looks a bit different than indoors before a training session, but one thing always stays the same: how I warm up my fingers!

I always start with the TheraBand exercises for my shoulders. Then I move on to a more dynamic warm-up, focusing on getting a full range of motion in my hips, hamstrings, and legs in general.

Next, I go straight to warming up my fingers. I usually hang my Lama Atom on a bolt, or if that's not available, I loop a band around my toe and pull the Atom using my toe.

I start by pulling each finger individually, using an intensity that feels comfortable. I repeat this twice. Then I move on to different variations, like the index and middle finger in a half crimp or open grip, followed by the ring finger and pinky, then back three and front three.

After that, I grab the 2 cm crimp and try a one-arm hang on all four fingers in a half crimp. I begin with assistance - holding onto a rock or tree if possible - then progress to unassisted hangs. I do this a couple of times on both hands, and that's it!