This is a single joint focus class for Elbow Extension

Equipment needed: We just use a wall for our extension PAILs/RAILs base

Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional weight training/calisthenics movements, and different sports like golf and tennis.

If the tissues of the elbow aren’t strong and are asked to absorb a lot of force, this can lead to certain injuries, a common one being tendinitis. injuries. So we can utilize classes like this to train the elbow and surrounding tissues specifically and improve their capacity.

We’ll be working 3 rounds of PAILs/RAILs in our extension base, but always listen to your body and go at your own pace. If 3 rounds feels like too much or if this is an area that's been problematic for you, just stick to just 2 rounds at first and slowly up to the third round over time - or do the 3rd round at much lower intensities.

If this is an area of past injury or weakness - make sure to keep your intensity levels low, especially during PAILs/RAILs. It’s important to gradually build up the intensity and volume over time, as the tissue in this area could be weak and may not be able to withstand high levels of force quite yet. Start off light, listen to your body, and gradually build up over time.

Hope you enjoy the class!