TWO TIMES THROUGH ALL EXERCISES

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1) 4 DIRECTION PRIMER

• 1 Set of 1 Rep in EACH DIRECTION
  (20 sec each position) 

• Avoid any unnecessary pain in your wrists, this is NOT a forceful movement, just a tissue prep warm up

• If at any point it becomes uncomfortable minimize the amount of weight pressure your body is applying to the stretch.

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2) CLAW ISO'S

• 1 Set of 1 30 sec Rep in EACH position 

• Squeeze with the FINGERS not the palm

• Maintain a strong 90 degree angle in the arm

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3) 4 POINT ISOMETRIC SQUEEZE

• 2 Sets of 1 10 sec Rep in EACH Position

• Focus on MINIMAL elbow and arm movement

• Maximize "squeeze" in forearm by challenging your range.

• Maintain a STRONG squeeze on the ball at all times. 

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