Selected Exercise
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4 way wrist Place a baseball inside the loop of an elastic band. Facing towards the band, grip the ball with your palm facing behind you. 1. Keeping your arm by your side, flex your wrist and extend back to neutral. Repeat for assigned number of repetitions. 2. Then grip the ball with your thumb pointing forward as if you were to shake someone's hand. Keeping your hand in this plane, move your wrist towards your pinky side, and return to neutral, repeating the number of reps. 3. Now face away from the band and grip the ball with your palm facing behind you. Extend your wrist backwards and return to neutral. Repeat for assigned number of reps. 4. Finally grip the ball with your thumb pointing forward in handshake position. Move your wrist towards your thumb side and return to neutral. Repeat for number of reps. Make sure to only move your wrist and not bend your elbow during the exercise.
Reps
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1 Time
2 Times
3 Times
4 Times
5 Times
6 Times
7 Times
8 Times
9 Times
10 Times
11 Times
12 Times
13 Times
14 Times
15 Times
16 Times
17 Times
18 Times
19 Times
20 Times
21 Times
22 Times
23 Times
24 Times
25 Times
26 Times
27 Times
28 Times
29 Times
30 Times
31 Times
32 Times
33 Times
34 Times
35 Times
36 Times
37 Times
38 Times
39 Times
40 Times
41 Times
42 Times
43 Times
44 Times
45 Times
46 Times
47 Times
48 Times
49 Times
50 Times
Hold
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0 Seconds
1 Second
2 Seconds
3 Seconds
4 Seconds
5 Seconds
6 Seconds
7 Seconds
8 Seconds
9 Seconds
10 Seconds
11 Seconds
12 Seconds
13 Seconds
14 Seconds
15 Seconds
20 Seconds
25 Seconds
30 Seconds
35 Seconds
45 Seconds
1 Minute
2 Minutes
3 Minutes
4 Minutes
5 Minutes
6 Minutes
7 Minutes
8 Minutes
9 Minutes
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12 Minutes
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25 Minutes
30 Minutes
Duration
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10 Seconds
15 Seconds
20 Seconds
25 Seconds
30 Seconds
45 Seconds
60 Seconds
90 Seconds
2 Minutes
3 Minutes
4 Minutes
5 Minutes
6 Minutes
7 Minutes
8 Minutes
9 Minutes
10 Minutes
11 Minutes
12 Minutes
13 Minutes
14 Minutes
15 Minutes
16 Minutes
17 Minutes
18 Minutes
19 Minutes
20 Minutes
25 Minutes
30 Minutes
40 Minutes
45 Minutes
60 Minutes
70 Minutes
80 Minutes
90 Minutes
2 Hours
3 Hours
4 Hours
5 Hours
Complete
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1 Set
2 Sets
3 Sets
4 Sets
5 Sets
6 Sets
7 Sets
8 Sets
9 Sets
10 Sets
11 Sets
12 Sets
13 Sets
14 Sets
15 Sets
16 Sets
17 Sets
18 Sets
19 Sets
20 Sets
Set(s)
Perform
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Time(s)
a Day
a Week
an Hour
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Created - Jun 21st, 2019
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Exercise Created By
Trey Larant, DPT
