TWO TIMES THROUGH ALL EXERCISES

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- Can do OPTONAL flossing for increased circulation and functional range. 

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1) WRIST EXTENSION WARM-UP

• 2 Sets of 10 reps Palm UP and Palm DOWN (3 sec hold at the top and bottom of each rep) 

• Keep the arm locked in at 90 degrees, focus on full range of motion as you fully squeeze at the top and extend at the bottom

• Do not let your bicep do any work here, this is entirely for your forearm/elbow target. 

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2) 3 POINT BROOM STICK ISO'S

• 2 Set of 2 Reps per SIDE for 6 total reps per set
  (8 Sec Rise, 8 Sec Hold, 8 Sec Descend) 

• Your wrist should remain pain free throughout this process. If your wrist to begin feeling pain, shorting the range of motion and focus more on the squeeze/time under tension

• Don't allow your back to slouch, keep your arm disciplined as a lever during these sets. Your wrist/forearm should be the only muscle groups working. 

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3) SINGLE ARM HANGING ISO 

• 1 Set of 1 Rep Palm DOWN and Palm UP. Make sure throughout the 30 seconds, every 10 seconds you rotate through the movement. 

• Maintain a strong squeeze, core stays tight, there should be no leaning in your posture

• If this movement becomes easy, begin with your hand placement further from the center of the bar (headed towards to same shoulder of the elbow you've been working on)

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