2 classes per week
This is a beginner program for the Wrist!
We will do classes 2x a week for 3 months, but you can also just do 1 class a week if desired. You would simply just do the below program in order from top to bottom, but instead of doing 2 classes a week, you would do one, and it would essentially turn into a 6 month program, but you could do as many months (1-6) as you like!
WEEK 1:
Day 1 - Short Class 107
Day 2 - Short Class 5
WEEK 2:
Day 1 - Short Class 107
Day 2 - Short Class 47
WEEK 3:
Day 1 - Short Class 5
Day 2 - Short Class 47
WEEK 4:
Day 1 - Short Class 63
Day 2 - Short Class 99
WEEK 5:
Day 1 - Short Class 5
Day 2 - Short Class 47
WEEK 6:
Day 1 - Short Class 63
Day 2 - Short Class 99
WEEK 7:
Day 1 - Short Class 5
Day 2 - Short Class 47
WEEK 8:
Day 1 - Short Class 63
Day 2 - Short Class 99
WEEK 9:
Day 1 - Short Class 5
Day 2 - Short Class 47
WEEK 10:
Day 1 - Short Class 63
Day 2 - Short Class 99
WEEK 11:
Day 1 - Short Class 5
Day 2 - Short Class 47
WEEK 12:
Day 1 - Short Class 63
Day 2 - Short Class 99
I recommend to space out the sessions with an even amount of days in-between for better recovery. Example: Day 1 is a Monday and Day 2 is a Thursday.
Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!
I hope you enjoy the program!
-
Short Class 5: Wrist
This class is all about the Wrist. We'll target 3 joint positions for the wrist: flexion, extension, and ulnar deviation.
No equipment needed.
Time Markers:
0:08 Wrist CARs
2:10 Wrist Extension PAILs/RAILs (Collapsed Quadrupedal Base)
10:45 Wrist Extension Lift Offs (Collapsed Quadrupedal Base... -
Short Class 47: Wrist Flexion and Extension
In this class we’ll target both Wrist Flexion and Extension
No equipment needed.
The wrist is commonly undertrained, and especially important in certain movements like handstands, pushups, front squats, muscle ups, straight arm planks, etc.
This class will be a great option for those who have ...
-
Short Class 63: Wrist Extension
This is a single joint focus class for Wrist Extension
No equipment needed.
The wrist is commonly undertrained and extension is where most are limited in. This is a range of motion that’s especially important in certain movements like handstands, pushups, front squats, straight arm planks, and ...
-
Short Class 99: Wrist Flexion
Short Class 99: Wrist Flexion
A single joint focused class for Wrist Flexion.
No equipment needed.
This class will be a great option for those who have struggled with wrist issues or have certain movement goals that require more range of motion and strength in their wrists.
We’ll work 3 round...
-
Short Class 107: Wrist Warm Up
This is a warm up class specifically for the Wrist
Equipment needed: Tennis balls (optional)
In this class we will warm up your wrists through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel f...
