03 Mar Wrist Extension – Elbow Bent, Dumbbell
HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90Ëš, position your hand with your palm facing down unsupported at the edge of the surface. While maintaining your forearm position, use...
03 Mar Wrist Extension Isometrics – Elbow Bent, Dumbbell
HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90Ëš, position your wrist in 20-30Ëš of extension with your palm facing down, and your hand unsupported at the edge of the...
03 Mar Elbow Supination Isometrics – Elbow Bent
HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90Ëš, position your forearm and wrist in a neutral position with your thumb facing up, and have your hand unsupported at the...
03 Mar Towel Squeeze – Elbow Bent, Neutral
HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90Ëš, position your forearm in a neutral position and your wrist in 20-30Ëš of extension with your thumb facing up, and have...
03 Mar Wrist Extension Isometrics – Elbow Straight, Flexbar
HOW: Get set-up sitting upright holding a flexbar with both hands. On the side you want to exercise, position your elbow in full extension, palm facing down, and your wrist in 20-30Ëš of extension. While maintaining this position, rotate the flexbar down with your...
03 Mar Eccentric Radial Deviation – Elbow Bent, Dumbbell
HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90Ëš, position your forearm and wrist in a neutral position with your thumb facing up, and have your hand unsupported at the...
03 Mar Eccentric Wrist Extension – Elbow Bent
HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90Ëš, position your wrist in 20-30Ëš of extension with your palm facing down, and your hand unsupported at the edge of the...
03 Mar Eccentric Elbow Supination – Elbow Bent, Dumbbell, Band
HOW: Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90Ëš, position your forearm and wrist in a neutral position with your thumb facing up, and have your hand unsupported at the...
02 Mar Row – External Rotation, Cables
HOW: Get a band or cable system anchored between waist and shoulder height directly in front of you. Criss-cross the bands and start by holding the handles in front of you with your arms straight. Perform a row by driving your elbows back towards...
22 Feb Reverse Salamander
HOW: Perform this exercise with your foot supported on the ground for a regressed version of the exercise, this will decrease the demand placed on the core. I progress this exercise by elevating my entire leg to allow myself to ONLY make contact to...
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