1. From the normal Down Dog Pose, lift your left leg up in the air. 2. Once you are stable, begin to shift your weight into your left hand and right leg. 3. Pick your right hand up from off the ground. You have 3…
Forearm Smash
Position the ball under your forearm then press into your arm while on top of ball. Be sure your palm is facing the ceiling. From here, you may contract and relax by spreading your fingers, then making a fist. Hold on tender spot for 45-60…
Partner Suitcase Carry Competition
Place a dumbbell on the floor in front of you, making sure you have enough open space to walk. If you can’t reach the floor safely without rounding and twisting your back, elevate the weight off the floor. (When doing this as a competition, start…
Wrist Rotations With Straight Bar (Short Barbell)
Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position. Alternating between each of your hands, perform the movement by extending the wrist as though you were rolling up a newspaper. Continue alternating…
Standing Olympic Plate Hand Squeeze (& Open)
To begin, stand straight while holding a weight plate by the ridge at arm’s length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position. Lower the plates until…
Seated One-Arm Dumbbell Palms Up Wrist Curl
Sit on a flat bench with a dumbbell in your right hand. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. Lean forward and place your right forearm on top of your upper right thigh with…
Seated One-Arm Dumbbell Palms Down Wrist Curl
Sit on a flat bench with a dumbbell in your right hand. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. Lean forward and place your right forearm on top of your upper right thigh with…
Palms Up Wrist Curl Over Bench
Start out by placing a barbell on one side of a flat bench. Kneel down on both of your knees so that your body is facing the flat bench. Use your arms to grab the barbell with a supinated grip (palms up) and bring them…
Palms Down Wrist Curl Over Bench
Start out by placing a barbell on one side of a flat bench. Kneel down on both of your knees so that your body is facing the flat bench. Use your arms to grab the barbell with a pronated grip (palms down) and bring them…
Kneeling Forearm & Wrist Stretch (Perform One Arm At A Time)
Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees. Slowly lean back keeping your palms flat on the floor until you feel a stretch in your wrists and forearms. Hold for prescribed amount of time. See…
