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

Heavier.
Every direction.
Still pain-free.

Load added to all four wrist directions, plus the crush and pinch holds.

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

Eccentric loading works

Slow lowering builds tendon tolerance at loads the tissue accepts. It is the backbone of every wrist tendon protocol that works.

Nodes are not disaster

Bony lumps on the finger joints are common with age and often become painless once they have formed. Function is what matters.

Ten per cent is the line

A grip difference of more than about ten per cent between hands, in the absence of a strong dominant side, is usually unfinished rehabilitation.

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

A

Up and down loaded

Loaded extension + loaded flexion
A1

Loaded wrist extension

60 s · slow reps

Heavier weight, palm down; full range with a one-second hold at the top of each rep.

Easier lighter  ·  Harder heavier

R1R2—
A2

Loaded wrist flexion

15 reps · ×2

Heavier weight, palm up; curl fully and lower over three seconds.

Easier lighter  ·  Harder heavier

R1R2
B

Tilt loaded

Loaded radial + loaded ulnar
B1

Loaded radial deviation

60 s · slow reps

Longer lever or heavier hammer; lift the head up and lower under full control.

Easier shorter lever  ·  Harder longer lever

R1R2—
B2

Loaded ulnar deviation

12/side · ×2

Same lever the other way; the elbow stays completely still throughout.

Easier shorter lever  ·  Harder longer lever

R1R2
C

Hold

Bag crush hold + heavy pinch hold
C1

Bag crush hold

60 s · seconds held

Hold a bag by the fabric rather than the handle; crush it and count the seconds.

Easier lighter  ·  Harder heavier

R1R2—
C2

Heavy pinch hold

4 × 15 s · ×2

Pinch a thick book between thumb and fingers and hold it out in front.

Easier thinner book  ·  Harder heavier book

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
A1Loaded wrist extensionslow reps in 60 s —
A2Loaded wrist flexion15 reps
B1Loaded radial deviationslow reps in 60 s —
B2Loaded ulnar deviation12/side
C1Bag crush holdseconds held —
C2Heavy pinch hold4 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-WRISTHAND-J