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TrainersEye · Wrist, Hand & Thumb Health
Wrist, Hand & Thumb G
Trainer's Eye
Phase 2 · Wrist strength · Session G

Four directions.
Most programmes
train two.

Phase 2 opens on the wrist under load — up, down and both tilts, with the lowering doing the work.

  • Gsession
  • P2Wrist
  • 12:00on the clock
  • — donecompleted

Range in four directions

The wrist bends, straightens and tilts both ways. Programmes that train only bending leave half the joint unprepared.

The hand is the elbow's business

The muscles that cause tennis and golfer's elbow cross the wrist. Training the wrist is training the elbow.

Tendons adapt slowly

Tendon remodels over months, not weeks. Pain improves long before the tissue is finished — which is why this runs thirty sessions.

Three couplets · two rounds · twelve minutes · hands that hold on

A

Extend

Wrist extension curls + eccentric lowers
A1

Wrist extension curls

60 s · slow reps

Forearm on the table, palm down, weight in hand; lift and lower through full range.

Easier no weight  ·  Harder heavier

R1R2—
A2

Eccentric wrist extension

12 reps · ×2

Lift with the other hand, then lower alone over three slow seconds. Repeat.

Easier lighter  ·  Harder five seconds down

R1R2
B

Flex

Wrist flexion curls + eccentric lowers
B1

Wrist flexion curls

60 s · slow reps

Forearm on the table, palm up; curl the hand up and lower through full range.

Easier no weight  ·  Harder heavier

R1R2—
B2

Eccentric wrist flexion

12 reps · ×2

Lift with the other hand, then lower alone over three seconds — the flexor side.

Easier lighter  ·  Harder five seconds down

R1R2
C

Tilt

Radial deviation + ulnar deviation
C1

Radial deviation

60 s · slow reps

Hammer or bottle held by the end, thumb up; lift the head upward and lower slowly.

Easier hold it nearer the head  ·  Harder hold it further out

R1R2—
C2

Ulnar deviation

12/side · ×2

Same grip reversed; lower the head behind you and lift it back, elbow still.

Easier hold it nearer the head  ·  Harder hold it further out

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 wrist is loaded in four directions. Most programmes train two. This one trains all four.
  2. Three seconds down on every rep — the lowering is where tendon tolerance is built.
  3. Turning the palm up and down is a forearm job, and it is trained deliberately here.
  4. Ache in the muscle belly during a set is fine. Sharp pain on the bony point is not.

Tick it off

MovementRound 1Round 2Best
A1Wrist extension curlsslow reps in 60 s —
A2Eccentric wrist extension12 reps
B1Wrist flexion curlsslow reps in 60 s —
B2Eccentric wrist flexion12 reps
C1Radial deviationslow reps in 60 s —
C2Ulnar deviation12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-WRISTHAND-G