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

Six sessions in.
Test the grip.
Then start loading.

Phase 1 check-in: the pain-free grip test, the first real reps and the shoulder joint moving freely.

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

Pain-free grip is the number

Grip strength measured to the first onset of pain is the most responsive single measure of elbow tendon recovery.

Flares are normal

A flare that settles within 24–48 hours is sensitivity, not new damage. Hold the level, do not stop.

Both arms get weak

After elbow pain, grip and arm strength usually drop on both sides. Train the good arm too.

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

A

The test

Pain-free grip test + wrist extension reps
A1

Pain-free grip test

60 s · slow reps

Squeeze a rolled towel, increasing until the first hint of elbow pain; note the effort and repeat.

Easier gentler  ·  Harder harder

R1R2—
A2

Wrist extension — light load

15 reps · ×2

Palm down over the table edge, small weight; lift fully and lower over three seconds.

Easier no weight  ·  Harder heavier

R1R2
B

Rotate

Rotation reps + light curls
B1

Forearm rotation reps

60 s · slow reps

Elbow at the side holding a light bar or bottle; turn the palm fully up and fully down.

Easier no weight  ·  Harder hold it further from the hand

R1R2—
B2

Light biceps curls

15 reps · ×2

Elbows at the sides; curl a light weight up and lower over three seconds.

Easier no weight  ·  Harder heavier

R1R2
C

Shoulder

Shoulder CARs + long press-down hold
C1

Shoulder CARs

60 s · slow reps

Draw the biggest slow circle you can with the straight arm, body still throughout.

Easier smaller circle  ·  Harder slower still

R1R2—
C2

Long press-down hold

4 × 25 s · ×2

Palms on the table, elbows locked straight; press down and hold, shoulders set.

Easier shorter holds  ·  Harder one arm

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
A1Pain-free grip testslow reps in 60 s —
A2Wrist extension — light load15 reps
B1Forearm rotation repsslow reps in 60 s —
B2Light biceps curls15 reps
C1Shoulder CARsslow reps in 60 s —
C2Long press-down hold4 × 25 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-F