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

Twenty-four in.
Push, pull
and hold.

Phase 4 check-in: the pressing, the pulling, the carry and the grip all measured again.

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

Ten per cent is the line

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

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.

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.

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

A

Push and pull

Push-up max + row test
A1

Push-up maximum

60 s · slow reps

As many clean push-ups as you can in 60 s — chest to fist height every rep.

Easier on the knees  ·  Harder feet elevated

R1R2—
A2

Row test

15 reps · ×2

Fifteen clean single-arm rows each side with a set load; note which arm fades.

Easier lighter  ·  Harder heavier

R1R2
B

Press and carry

Press test + carry test
B1

Press test

60 s · slow reps

Count clean overhead presses in 60 s with a set load — note both arms.

Easier lighter  ·  Harder heavier

R1R2—
B2

Carry test

3 × max · ×2

Heaviest bags you can hold tall; time the hold and compare with session 12.

Easier lighter  ·  Harder heavier

R1R2
C

Grip and curl

Grip retest + curl endurance
C1

Grip retest — Phase 4

60 s · slow reps

Pain-free grip, same object and method; compare with sessions 6 and 12.

Easier gentler  ·  Harder harder

R1R2—
C2

Curl endurance test

20 reps · ×2

Twenty clean curls with a set load; stop at the last full-range rep.

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. 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
A1Push-up maximumslow reps in 60 s —
A2Row test15 reps
B1Press testslow reps in 60 s —
B2Carry test3 × max
C1Grip retest — Phase 4slow reps in 60 s —
C2Curl endurance test20 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-X