Problem selection:
Select problems of the difficulty indicated on your plan, or make up problems of that difficulty on a wall of 0-40 degrees. Start with good hands and feet and progress the difficulty of the holds and distance of the movement as needed. A symmetrical board can be useful.
Climb the problems, performing a “hip pop” movement with the hip on each move. A hip pop involves creating counter-movement by sagging away from the wall and away from your target, then using hip extension to thrust back in to the wall as you deadpoint.
Unlike a Corkscrew you should always remain square to the wall during this drill.
Focus:
For each movement, focus on the reaching hand’s hip. Begin the movement by “popping” that hip out from the wall, then swinging it back in. Use this momentum to free the reaching hand, getting the hip as close to the wall as possible during the movement. Move the feet as usual, then set up and use the corkscrew on the next hand move. Always keep your feet on during this drill.
Try to reduce the momentum needed to the minimum necessary. On lower-angle walls, the move can be performed almost fully static. Steeper walls will require more momentum, but make sure there is a moment of control and poise with the hip tight to the wall.
Combination:
This is a general session and can be combined with any session. Perform after warming up and before any conditioning.