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Ulnar Nerve Therapy

by Dustin S.
1 athletes joined

Program Description

Ulnar nerve treatment

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 09, 2025 08:55
  • Last Edited
    Nov 09, 2025 09:12
Muscle Engagement
Front
Back
MuscleSet
Forearms
100%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
OK to Reverse Goggles
1
10 reps
RPE 7
2
Thumbs Up Arm Straight
3
15 reps
RPE 7
3
Fist Open And Close
2
15 reps
RPE 7
4
Cubical Tunnel Massage
1
1 mins
RPE 7
5
Forearm Stretch
3
1 mins
RPE 7
6
Bench Forearm Stretch 3 Way
3
1 mins
RPE 7
7
Arm Out Neck Side Bend Looking Forward
2
15 reps
RPE 7
8
Straight Arm Curl Close And Open Hand
2
15 reps
RPE 7
9
Rice Bucket Finger Extensions
2
30 reps
RPE 7
10
Rice Bucket Finger Flexions
2
30 reps
RPE 7
11
Rice Bucket Hand Twisting
2
30 reps
RPE 7
12
Rice Bucket Stir The Pot
2
30 reps
RPE 7
13
Rice Bucket Open And Close
2
30 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
OK to Reverse Goggles
1 Set
10 Reps
@7
2
Thumbs Up Arm Straight
3 Sets
15 Reps
@7
3
Fist Open And Close
2 Sets
15 Reps
@7
4
Cubical Tunnel Massage
1 Set
1 mins
@7
5
Forearm Stretch
3 Sets
1 mins
@7
6
Bench Forearm Stretch 3 Way
3 Sets
1 mins
@7
7
Arm Out Neck Side Bend Looking Forward
2 Sets
15 Reps
@7
8
Straight Arm Curl Close And Open Hand
2 Sets
15 Reps
@7
9
Rice Bucket Finger Extensions
2 Sets
30 Reps
@7
10
Rice Bucket Finger Flexions
2 Sets
30 Reps
@7
11
Rice Bucket Hand Twisting
2 Sets
30 Reps
@7
12
Rice Bucket Stir The Pot
2 Sets
30 Reps
@7
13
Rice Bucket Open And Close
2 Sets
30 Reps
@7
Day 2
1
OK to Reverse Goggles
1 Set
10 Reps
@7
2
Thumbs Up Arm Straight
3 Sets
15 Reps
@7
3
Fist Open And Close
2 Sets
15 Reps
@7
4
Cubical Tunnel Massage
1 Set
1 mins
@7
5
Forearm Stretch
3 Sets
1 mins
@7
6
Bench Forearm Stretch 3 Way
3 Sets
1 mins
@7
7
Arm Out Neck Side Bend Looking Forward
2 Sets
15 Reps
@7
8
Straight Arm Curl Close And Open Hand
2 Sets
15 Reps
@7
9
Rice Bucket Finger Extensions
2 Sets
30 Reps
@7
10
Rice Bucket Finger Flexions
2 Sets
30 Reps
@7
11
Rice Bucket Hand Twisting
2 Sets
30 Reps
@7
12
Rice Bucket Stir The Pot
2 Sets
30 Reps
@7
13
Rice Bucket Open And Close
2 Sets
30 Reps
@7
Day 3
1
OK to Reverse Goggles
1 Set
10 Reps
@7
2
Thumbs Up Arm Straight
3 Sets
15 Reps
@7
3
Fist Open And Close
2 Sets
15 Reps
@7
4
Cubical Tunnel Massage
1 Set
1 mins
@7
5
Forearm Stretch
3 Sets
1 mins
@7
6
Bench Forearm Stretch 3 Way
3 Sets
1 mins
@7
7
Arm Out Neck Side Bend Looking Forward
2 Sets
15 Reps
@7
8
Straight Arm Curl Close And Open Hand
2 Sets
15 Reps
@7
9
Rice Bucket Finger Extensions
2 Sets
30 Reps
@7
10
Rice Bucket Finger Flexions
2 Sets
30 Reps
@7
11
Rice Bucket Hand Twisting
2 Sets
30 Reps
@7
12
Rice Bucket Stir The Pot
2 Sets
30 Reps
@7
13
Rice Bucket Open And Close
2 Sets
30 Reps
@7
Day 4
1
OK to Reverse Goggles
1 Set
10 Reps
@7
2
Thumbs Up Arm Straight
3 Sets
15 Reps
@7
3
Fist Open And Close
2 Sets
15 Reps
@7
4
Cubical Tunnel Massage
1 Set
1 mins
@7
5
Forearm Stretch
3 Sets
1 mins
@7
6
Bench Forearm Stretch 3 Way
3 Sets
1 mins
@7
7
Arm Out Neck Side Bend Looking Forward
2 Sets
15 Reps
@7
8
Straight Arm Curl Close And Open Hand
2 Sets
15 Reps
@7
9
Rice Bucket Finger Extensions
2 Sets
30 Reps
@7
10
Rice Bucket Finger Flexions
2 Sets
30 Reps
@7
11
Rice Bucket Hand Twisting
2 Sets
30 Reps
@7
12
Rice Bucket Stir The Pot
2 Sets
30 Reps
@7
13
Rice Bucket Open And Close
2 Sets
30 Reps
@7
Day 5
1
OK to Reverse Goggles
1 Set
10 Reps
@7
2
Thumbs Up Arm Straight
3 Sets
15 Reps
@7
3
Fist Open And Close
2 Sets
15 Reps
@7
4
Cubical Tunnel Massage
1 Set
1 mins
@7
5
Forearm Stretch
3 Sets
1 mins
@7
6
Bench Forearm Stretch 3 Way
3 Sets
1 mins
@7
7
Arm Out Neck Side Bend Looking Forward
2 Sets
15 Reps
@7
8
Straight Arm Curl Close And Open Hand
2 Sets
15 Reps
@7
9
Rice Bucket Finger Extensions
2 Sets
30 Reps
@7
10
Rice Bucket Finger Flexions
2 Sets
30 Reps
@7
11
Rice Bucket Hand Twisting
2 Sets
30 Reps
@7
12
Rice Bucket Stir The Pot
2 Sets
30 Reps
@7
13
Rice Bucket Open And Close
2 Sets
30 Reps
@7
Day 6
1
OK to Reverse Goggles
1 Set
10 Reps
@7
2
Thumbs Up Arm Straight
3 Sets
15 Reps
@7
3
Fist Open And Close
2 Sets
15 Reps
@7
4
Cubical Tunnel Massage
1 Set
1 mins
@7
5
Forearm Stretch
3 Sets
1 mins
@7
6
Bench Forearm Stretch 3 Way
3 Sets
1 mins
@7
7
Arm Out Neck Side Bend Looking Forward
2 Sets
15 Reps
@7
8
Straight Arm Curl Close And Open Hand
2 Sets
15 Reps
@7
9
Rice Bucket Finger Extensions
2 Sets
30 Reps
@7
10
Rice Bucket Finger Flexions
2 Sets
30 Reps
@7
11
Rice Bucket Hand Twisting
2 Sets
30 Reps
@7
12
Rice Bucket Stir The Pot
2 Sets
30 Reps
@7
13
Rice Bucket Open And Close
2 Sets
30 Reps
@7