MoPro
TrainersEye · Arm, Biceps & Triceps Health
Arm & Elbow S
Trainer's Eye
Phase 4 · Blade and chain · Session S

The elbow
is the middle
of a chain.

Phase 4 opens at the shoulder blade — a weak base sends its work straight down the arm.

  • Ssession
  • P4Chain
  • 12:00on the clock
  • — donecompleted

The blade feeds the elbow

Weak shoulder-blade control shifts work down the arm. Elbow pain that will not settle often has a scapular cause.

The kinetic chain

In a serve or a swing, most of the force comes from the legs and trunk. Poor technique makes the elbow the weak link.

Grip drives the whole arm

Squeezing the hand raises activity through the forearm, arm and rotator cuff. A firm grip is free stability.

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

A

Slide

Wall slides + serratus press
A1

Scapular wall slides

60 s · slow reps

Back to the wall; slide the arms up and down keeping the wrists and elbows in contact.

Easier arms lower  ·  Harder slower

R1R2—
A2

Serratus wall press

15 reps · ×2

Forearms on the wall; push the chest away so the blades spread, then let them settle.

Easier hands higher  ·  Harder one arm at a time

R1R2
B

Pull

Backpack row + single-arm row
B1

Bent-over row — backpack

60 s · slow reps

Hinge and hold; row the pack to the hips, blades leading, back long and still.

Easier hand on a chair  ·  Harder heavier

R1R2—
B2

Single-arm row

12/side · ×2

Hand on a chair, flat back; row the bag to the hip without twisting the trunk.

Easier lighter  ·  Harder pause at the top

R1R2
C

Push and lift

Push-up plus + prone Y
C1

Push-up plus

60 s · slow reps

At the top of each push-up, press a little further so the shoulder blades spread.

Easier on the knees  ·  Harder feet elevated

R1R2—
C2

Prone Y-raise

12 reps · ×2

Face down, arms in a Y, thumbs up; lift from the mid-back with the neck long.

Easier smaller lift  ·  Harder 2-s hold

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. The elbow is the middle of a chain. A weak shoulder blade sends its work down the arm.
  2. Pull at least as much as you push, or the back of the shoulder and the elbow pay for it.
  3. Set the blade down and back before the arm moves — that order is the exercise.
  4. Carries train grip, forearm, arm and blade together, upright, exactly as life demands.

Tick it off

MovementRound 1Round 2Best
A1Scapular wall slidesslow reps in 60 s —
A2Serratus wall press15 reps
B1Bent-over row — backpackslow reps in 60 s —
B2Single-arm row12/side
C1Push-up plusslow reps in 60 s —
C2Prone Y-raise12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-S