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...
22 Feb Tall Plank Bird Dog
HOW: Begin in a high plank position while maintain a neutral spine. Try driving your hands and your toes together to keep tension in your core. Then elevate one arm and the opposite leg up parallel to the floor. FEEL: You will feel the...
22 Feb Dead Bug – Swissball
HOW: Begin by laying on your back for this exercise, knees over hips and hands over shoulders- with a swiss ball in between both. Then bring your hands and knees together by squeezing the swiss ball. Slowly drop one leg and the opposite arm...
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