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TrainersEye · Wrist, Hand & Thumb Health
Wrist, Hand & Thumb T
Trainer's Eye
Phase 4 · Grip and load · Session T

Take the weight.
On palms.
Then on fists.

Building tolerance for bearing body weight through the hand — table, knees, then floor.

  • Tsession
  • P4Grip
  • 12:00on the clock
  • — donecompleted

Functional wrist range is small

Most daily tasks need far less wrist range than full — but losing the last of it changes how you push up from a chair or take weight on the hand.

Pain is not damage

Pain is an alarm, not a measure of harm. It can stay switched on long after tissue has healed.

The scaphoid hides

After a fall on an outstretched hand, tenderness in the hollow at the thumb side of the wrist can mean a fracture that does not show on the first X-ray.

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

A

Rock

Quadruped rocking + wrist push-ups
A1

Quadruped rocking

60 s · slow reps

On all fours, palms flat; rock the hips back and forward, loading the wrists through range.

Easier hands on a step  ·  Harder further forward

R1R2—
A2

Wrist push-ups

12 reps · ×2

On the knees, palms flat; lower and press using the wrists as the hinge point.

Easier hands on a table  ·  Harder from the feet

R1R2
B

Fingers and fists

Fingertip hold + fist push-ups
B1

Fingertip quadruped hold

60 s · seconds held

On all fours on the fingertips; hold with the knuckles slightly bent and count the seconds.

Easier palms flat  ·  Harder fewer fingers

R1R2—
B2

Fist push-ups

10 reps · ×2

On the knees, on the knuckles with the wrists straight — useful if extension is painful.

Easier on a cushion  ·  Harder from the feet

R1R2
C

Plank

Bear plank + plank on hands
C1

Bear plank hold

60 s · seconds held

Knees an inch off the floor, palms flat; count the seconds with the wrists loaded.

Easier knees down  ·  Harder shoulder taps

R1R2—
C2

Plank on the hands

4 × 20 s · ×2

Straight-arm plank; hold with the weight spread across the whole palm, not the heel of the hand.

Easier on the knees  ·  Harder longer holds

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. Grip strength tracks with far more than hand health. It is worth training for its own sake.
  2. Taking weight through the hand is a skill — build it from the table, to the knees, to the floor.
  3. Two clean sessions at a load earn the next. In doubt, add a rep before adding a kilo.
  4. Any pins and needles during a hold: release, shake it out, and drop back a level.

Tick it off

MovementRound 1Round 2Best
A1Quadruped rockingslow reps in 60 s —
A2Wrist push-ups12 reps
B1Fingertip quadruped holdseconds held —
B2Fist push-ups10 reps
C1Bear plank holdseconds held —
C2Plank on the hands4 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-WRISTHAND-T