logo
BoostcampPNG

Wrist rehab

by
3 athletes joined

Program Description

Wrist

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 09, 2024 12:45
  • Last Edited
    Jun 18, 2025 11:24

Summary

Revitalize your wrist strength and mobility with this focused 10-week Wrist Rehab program, designed for four days a week of targeted training. Each session incorporates key exercises like the Underhand and Overhand Isometric Holds, along with essential stretching techniques to enhance flexibility and prevent injury. Perfect for those looking to recover from wrist strain or improve overall forearm strength, this program requires just a dumbbell and your commitment to progress. Get ready to build resilience and restore functionality in your wrists!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Isometric Hold
1
1 mins
-
2
Overhand Isometric Hold
1
1 mins
-
3
Extensor Stretch
1
1 mins
-
4
Flexor Stretch
1
1 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Underhand Isometric Hold
1 Set
1 mins
-
2
Overhand Isometric Hold
1 Set
1 mins
-
3
Extensor Stretch
1 Set
1 mins
-
4
Flexor Stretch
1 Set
1 mins
-
Day 2
1
Underhand Isometric Hold
1 Set
1 mins
-
2
Overhand Isometric Hold
1 Set
1 mins
-
3
Extensor Stretch
1 Set
1 mins
-
4
Flexor Stretch
1 Set
1 mins
-
Day 3
1
Underhand Isometric Hold
1 Set
1 mins
-
2
Overhand Isometric Hold
1 Set
1 mins
-
3
Extensor Stretch
1 Set
1 mins
-
4
Flexor Stretch
1 Set
1 mins
-
Day 4
1
Underhand Isometric Hold
1 Set
1 mins
-
2
Overhand Isometric Hold
1 Set
1 mins
-
3
Extensor Stretch
1 Set
1 mins
-
4
Flexor Stretch
1 Set
1 mins
-