MoPro
TrainersEye · Arm, Biceps & Triceps Health
Arm & Elbow L
Trainer's Eye
Phase 2 · Grip and forearm · Session L

Twelve in.
The grip
is back.

Phase 2 check-in: the grip retested, the wrist tested both ways and the carry timed.

  • Lsession
  • P2Forearm
  • 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.

Return is judged on grip

Readiness for tools and racket sport is judged on pain-free grip and on rehearsed swings, not on time passed.

Ten per cent is the line

A strength difference of more than about ten per cent between arms is usually treated as unfinished rehabilitation.

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

A

Retest

Grip retest + wrist extension test
A1

Pain-free grip retest

60 s · slow reps

Same object, same method; compare the effort and the first onset of pain with session 6.

Easier gentler  ·  Harder harder

R1R2—
A2

Wrist extension test

20 reps · ×2

Twenty full-range loaded extensions; note the load and which arm breaks down first.

Easier lighter  ·  Harder heavier

R1R2
B

Rotation

Rotation test + carry hold test
B1

Rotation test

60 s · slow reps

Count clean full pronation-to-supination turns with a hammer in 60 s, each arm.

Easier hold it nearer the head  ·  Harder longer lever

R1R2—
B2

Carry hold test

3 × max · ×2

Heaviest bags you can hold with a tall posture; time the hold and write it down.

Easier lighter  ·  Harder heavier

R1R2
C

Endurance

Forearm endurance + wrist flexion test
C1

Forearm endurance

60 s · slow reps

Alternate squeeze and release against a firm object for the full minute without stopping.

Easier gentler  ·  Harder firmer

R1R2—
C2

Wrist flexion test

20 reps · ×2

Twenty full-range loaded wrist curls; note the load and compare arms.

Easier lighter  ·  Harder heavier

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. Grip is the elbow's foundation. Pain-free grip strength is the number that tracks recovery best.
  2. Slow lowering is the active ingredient: three seconds down on every wrist and forearm rep.
  3. Turn the forearm deliberately — pronation and supination are trained, not assumed.
  4. Ache in the muscle belly during a set is fine. Sharp pain right on the bony point is not.

Tick it off

MovementRound 1Round 2Best
A1Pain-free grip retestslow reps in 60 s —
A2Wrist extension test20 reps
B1Rotation testslow reps in 60 s —
B2Carry hold test3 × max
C1Forearm enduranceslow reps in 60 s —
C2Wrist flexion test20 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-L