Rehab
Elbow Wrist & Hand [P]rehab Program
Improve Arm & Hand Health & Supercharge Upper Body Performance Anytime, Anywhere
Recover with a guided plan.
It’s time to increase grip strength, eliminate any minor aches & pains with common elbow, wrist, & hand injuries, and bulletproof your lower arms! Our 3-phase 12-week program will be the difference maker between relying on help to grab things or being the person to offer a helping hand with lifting and carrying objects. This program is best suited for those with mild to no (0-4/10) shoulder pain or injury prevention. If this program is too challenging for you, check out Elbow, Wrist & Hand Rehab Program! If you are looking for more of a challenge, check out our Full Body Prehab Program!
This program is best suited for those with mild to no (0-4/10) shoulder pain or injury prevention including: Golfers elbow, tennis elbow, distal bicep tendon or general bicep issues and pain (not related to shoulder labrum), tricep issues, carpal tunnel syndrome, cubital tunnel syndrome, Saturday night palsy, arm-nerve related issues, wrist issues, wrist hypomobility, hand/finger issues and pain, poor grip strength, pronator/supinator muscle issues, rock climbing injuries/discomfort, weight lifters with elbow issues, baseball/tennis/golf athletes with elbow issues.
- Duration
- 12 weeks
- Frequency
- 2-4x/week
- Instructor
- The Prehab Guys
12-week arc
What you work through
- Week 1
The emphasis on proximal stability via strengthening the muscles of the shoulder girdle continues along with the introduction of more challenging gripping & carrying exercises.
- Week 2
It's time to protect against common elbow injuries with the introduction of eccentric exercises focused on tendon strength! Meanwhile, you get creative on the ground, continuing to be able to tolerate more weight & pressure through the wrists.
- Week 3
One of our favorite nerve mobilization exercises is introduced followed up with progressive grip strengthening and eccentric exercises to build capacity in the elbow & wrist!
- Week 4
Get ready as you’ll be spending more time on the ground to build wrist & shoulder strength! Meanwhile, you continue to experience new grip strengthening exercises with your arms in new positions!
- Week 5
It’s time to get more creative with the floor exercises to challenge your wrist strength without overdoing it. Also, get ready for some bicep work!
- Week 6
The shoulder strengthening exercises are getting more complex forcing every muscle in your arm to work! Also this week's workout is getting you closer to more success with push ups!
- Week 7
We’re getting dynamic with the warm-up followed up with a legit upper body workout! The stronger you get in your upper body, the more protected your arms are, keep it up!
- Week 8
Your shoulder blades and triceps will be burning with this workout. The movements continue to get more complex as you continue to make progress with the program. The last exercise will truly show how far you’ve come.
- Week 9
The pull up bar is making its first appearance! It's time to build some serious upper body strength and make your body as resilient as it can be. Be ready to put in the work.
- Week 10
The overhead exercises are accumulating as this position tends to bring out the most compensations at the elbow & wrist. The floor exercises are also getting more challenging as we’re finally introducing full on push ups!
- Week 11
This is a serious upper body workout now! You’ll be going all in on pull-ups along with challenging your wrist stability in various positions!
- Week 12
We’re giving you everything we got to expose your arms in the best way possible to build long-term capacity & strength. If you can crush this workout, your upper body is ready for anything!
Fit check
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