2 classes per week
This is a beginner program for the elbows. We will do classes 2 classes a week for 12 weeks!
WEEK 1:
Day 1 - Short Class 122
Day 2 - Short Class 56
WEEK 2:
Day 1 - Short Class 122
Day 2 - Short Class 80
WEEK 3:
Day 1 - Short Class 56
Day 2 - Short Class 80
WEEK 4:
Day 1 - Short Class 56
Day 2 - Short Class 80
WEEK 5:
Day 1 - Short Class 101
Day 2 - Short Class 56
WEEK 6:
Day 1 - Short Class 129
Day 2 - Short Class 80
WEEK 7:
Day 1 - Short Class 56
Day 2 - Short Class 80
WEEK 8:
Day 1 - Short Class 101
Day 2 - Short Class 56
WEEK 9:
Day 1 - Short Class 129
Day 2 - Short Class 80
WEEK 10:
Day 1 - Short Class 56
Day 2 - Short Class 80
WEEK 11:
Day 1 - Short Class 101
Day 2 - Short Class 56
WEEK 12:
Day 1 - Short Class 101
Day 2 - Short Class 129
I recommend you 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!
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Short Class 56: Elbow Pronation
This will be a single joint focus class for Elbow Pronation
Equipment needed: A short stick.
Elbows are typically undertrained in most strength programs, and they’re often asked to absorb a lot of force in conventional movements. For those who have limitations in their pronation this can becom...
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Short Class 80: Elbow Supination
This will be a single joint focus class for Elbow Supination
Equipment Needed: A chair is optional. You can also do the base standing up.
Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional movements. For those who have ...
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Short Class 101: Elbow Flexion
This is a single joint focus class for Elbow Flexion
Equipment needed: Yoga block and we use a wall
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. So many upper body movements ...
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Short Class 122: Elbow Warm Up
This is a warm up class specifically for the Elbows
Equipment Needed: A wall. Tennis ball and a light dumbbell are optional but not mandatory.
In this class we will warm up your elbows through several different movements. This will be a circuit style class and we will be going at a slightly fas...
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Short Class 129: Elbow Extension
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, an...
