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Joe's Rehab

Elbow exercises from https://www.youtube.com/watch?v=e1paaLpSeR4

robotbill

Created by

robotbill

Workout Breakdown

Warmup

Movements

1

Sidelying Thoracic Windmill

1 set × 5-10 reps

2

Wrist Flexibility Stretch

1 set × 10-20 reps

Strength

First

1

Wrist Flexion

1 set × 6-15 reps

2

Prone Shoulder Extension

1 set × 6-15 reps

3

Deadlift (Single-Leg Romanian)

1 set × 8-12 reps

4

Wrist Flexion

1 set × 6-15 reps

5

Prone Shoulder Extension

1 set × 6-15 reps

6

Deadlift (Single-Leg Romanian)

1 set × 8-12 reps

7

Wrist Flexion

1 set × 6-15 reps

8

Prone Shoulder Extension

1 set × 6-15 reps

9

Deadlift (Single-Leg Romanian)

1 set × 8-12 reps

Second

1

Elbow Pronation

1 set × 6-15 reps

2

Forward Stepping Lunge

1 set × 8-10 reps

3

Elbow Pronation

1 set × 6-15 reps

4

Backward Stepping Lunge

1 set × 8-10 reps

5

Elbow Pronation

1 set × 6-15 reps

6

Side Stepping Lunge

1 set × 8-10 reps

3rd

1

Arm Raises

1 set × 6-15 reps

2

Squat Reach

1 set × 8-10 reps

3

Arm Raises

1 set × 6-15 reps

4

Squat Reach

1 set × 8-10 reps

5

Arm Raises

1 set × 6-15 reps

6

Squat Reach

1 set × 8-10 reps

Core

1

Dead Bug

1 set × 10-30s

2

Bird Dogs

1 set × 10-30s

3

Dead Bug

1 set × 10-30s

4

Bird Dogs

1 set × 10-30s

5

Dead Bug

1 set × 10-30s

6

Bird Dogs

1 set × 10-30s