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

Hold the blade.
Row in a plank.
Nothing twists.

Stability under load — the arm working while the trunk and blade hold everything still.

  • Vsession
  • 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 Popeye sign

A sudden pop at the elbow with a lump in the upper arm and weak twisting is a distal biceps rupture — that one has a surgical window of a few weeks.

Isometrics settle a tendon

Sustained holds under moderate load can lower tendon pain for a period afterwards. Useful before a task you cannot avoid.

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

A

Overhead range

Wall slide overhead + Cuban rotation
A1

Wall slide — overhead

60 s · slow reps

Back on the wall; slide the arms fully overhead keeping the wrists in contact.

Easier arms lower  ·  Harder hold at the top

R1R2—
A2

Cuban rotation with a stick

10 reps · ×2

Stick at the hips; row it to the chest, rotate the hands up overhead, reverse.

Easier no stick  ·  Harder light bag

R1R2
B

Plank

Renegade row + shoulder taps
B1

Renegade rows

60 s · slow reps

Plank on two bags, feet wide; row one bag without letting the hips turn.

Easier on the knees  ·  Harder feet closer

R1R2—
B2

Plank shoulder taps

10/side · ×2

Feet wide; tap the opposite shoulder without the hips swaying.

Easier on the knees  ·  Harder feet together

R1R2
C

Upside down

Bottoms-up hold + waiter's walk
C1

Bottoms-up hold

60 s · seconds held

Jug held upside down at the shoulder; squeeze hard and keep it vertical.

Easier lighter  ·  Harder walk with it

R1R2—
C2

Waiter's walk

3 × 20 s · ×2

One bag locked overhead; walk tall with the elbow straight and the ribs down.

Easier hold at the shoulder  ·  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. 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
A1Wall slide — overheadslow reps in 60 s —
A2Cuban rotation with a stick10 reps
B1Renegade rowsslow reps in 60 s —
B2Plank shoulder taps10/side
C1Bottoms-up holdseconds held —
C2Waiter's walk3 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-V