Indestructible-Elbows

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Day B2: Isometric Band Curl Attach a heavy band to a sturdy object. Grip it in a neutral grip and hold a partial curl position so it stimulates the area of musculature with tie-ins at or near the lateral epicondyle. Perform 2 sets of a 10-count hold per hand. Video Demonstration: http://youtu.be/1HWXVyCzSwU Day B3: Straight Arm Band Push-down With the band attached in front, push the band down with the forearm pronated, stimulating the underside of the forearm where the medial epicondyle is. The range of motion needed is not great - you only need to move far enough to feel the medial epicondyle area being stimulated. Hold for 2 sets of a 10 count for each hand. Video Demonstration: http://youtu.be/1HWXVyCzSwU 30
Day C1: Lever Rotations Perform 3 sets of 10 reps in each direction. Video Demonstration: https://www.youtube.com/watch?v=h0ZLJ2hlZWU Day C2: Rubber Band Battery 3 sets of 20 Reps of Extensions, Double Extensions, and Extensions with Rotation. Stop as needed in order to get 20 reps of each drill. Video Demonstration: https://www.youtube.com/watch?v=cJv2aNVA2Sc 31
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Page 5 and 6: TERMS & CONDITIONS 1. I am aware th
Page 7 and 8: My Story Hello there. My name is Je
Page 9 and 10: By the time the Strongman competiti
Page 11 and 12: Movements of the Elbow & High Forea
Page 13 and 14: Common Exercises You Should Never D
Page 15 and 16: Underhand Pull-downs Not these agai
Page 17 and 18: Globe Gripz Globe Gripz are instant
Page 19 and 20: EZ Curl Bar The EZ Curl Bar is a wo
Page 21 and 22: The extensors are a muscle group th
Page 23 and 24: Program Phase 1: Week 1 and 2 Durin
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Page 27 and 28: Phase 3: Week 5 Week 5 is the first
Page 29: Phase 5: Week 7 and 8 In this phase
Page 33 and 34: As I've noted before, doing this wo
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Indestructible-Elbows

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