MoPro
TrainersEye · Arm, Biceps & Triceps Health
Arm & Elbow E
Trainer's Eye
Phase 1 · Settle and glide · Session E

Prayer.
Reverse prayer.
Then the first reps.

Wrist range at both ends and the first unloaded curls and extensions.

  • Esession
  • P1Settle
  • 12:00on the clock
  • — donecompleted

Wrist strength protects the elbow

The muscles that cause elbow tendon pain cross the wrist. Training the wrist is training the elbow.

Tennis versus golfer's

Pain on the outside of the elbow, worse gripping and lifting with the palm down, is extensor-side. Inside, worse with gripping palm-up, is flexor-side.

Cardiac pain can be arm pain

Left arm pain with chest tightness, breathlessness or sweating on exertion is a heart question, not an elbow one.

Three couplets · two rounds · twelve minutes · an arm that works

A

Wrist range

Prayer rocks + light wrist curls
A1

Prayer and reverse-prayer rocks

60 s · slow reps

Palms together in front, then backs of the hands together; press gently and release.

Easier smaller range  ·  Harder hold three seconds

R1R2—
A2

Light wrist curls

15 reps · ×2

Forearm on a table, palm up, very light weight; curl the hand up and lower over three.

Easier no weight  ·  Harder heavier

R1R2
B

Rotate

Towel twists + reverse curls
B1

Towel twists

60 s · slow reps

Towel held in both hands; wring it slowly one way and then the other, elbows at the sides.

Easier looser grip  ·  Harder tighter twist

R1R2—
B2

Light reverse wrist curls

15 reps · ×2

Palm down, very light weight; lift the back of the hand and lower over three seconds.

Easier no weight  ·  Harder heavier

R1R2
C

Assist

Assisted elbow flexion + long grip hold
C1

Assisted elbow flexion

60 s · slow reps

Use the other hand to help bend the elbow fully, then lower it slowly under its own power.

Easier less range  ·  Harder no assistance

R1R2—
C2

Long grip hold

4 × 20 s · ×2

Squeeze a rolled towel at about half effort and hold for twenty seconds, breathing.

Easier shorter holds  ·  Harder harder squeeze

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Pain rule: up to 5/10 during, back to your normal by the next morning, no worse week to week.
  2. Pins and needles into specific fingers, or arm pain with neck stiffness, is a nerve or neck question — get it checked before loading.
  3. Isometric holds first. Tension without movement is the calmest way to load an angry elbow tendon.
  4. Nerve glides are slid, not stretched: move to the first hint of tingling and come straight back.

Tick it off

MovementRound 1Round 2Best
A1Prayer and reverse-prayer rocksslow reps in 60 s —
A2Light wrist curls15 reps
B1Towel twistsslow reps in 60 s —
B2Light reverse wrist curls15 reps
C1Assisted elbow flexionslow reps in 60 s —
C2Long grip hold4 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-E