https://latticetraining.com/blog/how-to-get-finger-strength-like-aidan-roberts-the-vacuum-style/

Hips and Hamstrings

Supine frog

Open up the hips: Lay on back with knees bent 90 degrees and feet against a wall.

• 90s - 120s holds
• repeat 3 times
• weights (5kg - 10kg) to balance on knees

Weighted pancake bend

Open up the hamstrings: Start in standing straddle with back against wall. Bend forward while holding a weight.

• 3 sets of 6 moving slowly
• pause 1-2 seconds at end of range
• 2 minutes rest between sets
• 0 to 5kg
• Progress once meeting horizontal: moving feet further from wall to eventually be sitting.

Shoulders

Prone external rotations

Helps with shoulder rotation for pulling into the wall. Focus on the end range of the motion as that's what will help for climbing.

Base phase

• 10 reps for 3 sets
• 2 minutes rest

Max phase

• higher insensity weight
• 3 reps for 4 sets
• 2 minutes rest

Prone military press

Helps with retraction of the shoulders: Lay with stomach on floor

Base phase

• 10 reps for 3 sets
• 2 minutes rest

Max phase

• higher insensity weight
• 3 reps for 4 sets
• 2 minutes rest