Page 126 - 02ed2018

-Curl your wrist up so your palm faces your biceps.
-2 sets x 15-20 reps on each side, 0 second rest

4. Wrist flexion/extension stretch

-Slightly bend your left elbow and clasp your right hand over the fingers on your left hand, then
extend your left hand and gently bend the wrist back.
-Hold the stretch for 60 seconds, then perform the opposite movement to stretch the opposing
muscles, bend your wrist and fingers in the opposite direction so that your palm comes closer to the
forearm.
-1 set x 60 second hold on each side, 0 second rest

Workout 3:

1. Kroc row

-Place your left knee and hand on a bench and grab a dumbbell with your right hand.
-Maintaining a natural arch in the lower back, row the weight to your side in an explosive manner.
-To ensure maximum contraction, focus on getting a full range of motion by fully extending the
shoulder at the bottom and forcefully pulling it up and back at the top.
-3 sets x 15-20 reps on each side, 90 second rest

2. Single dumbbell wrist extension

-Take a dumbbell in one hand and sit on a bench, placing your elbow and forearm on your thigh and
allowing the working hand to loosely hang off your knee with the palm faced down.
-Curl your wrist up so that the back of your hand faces your biceps.
-2 sets x 20-30 reps on each side, 0 second rest

3. Lacrosse ball forearm roll

-Place a lacrosse ball on a box and place your forearm on the ball with the palm of the hand facing
down.
-Push your forearm into the ball, then slowly roll from the wrist to the elbow and back.
-As you roll, turn your wrist slightly on both sides to ensure that all of the tissues have been targeted.
-2 sets x 30 seconds on each side, 0 second rest

4. Wrist flexion/extension stretch

-Slightly bend your left elbow and clasp your right hand over the fingers on your left hand, then
extend your left hand and gently bend the wrist back.
-Hold the stretch for 60 seconds, then perform the opposite movement to stretch the opposing
muscles, bend your wrist and fingers in the opposite direction so that your palm comes closer to the
forearm.
-1 set x 60-second hold on each side, 0 second rest