Beginner
Level 1 of 615 exercises
Ground (standing)
5 exercises
Ground (standing)
5 exercises
Wrists separated circles
Wrists together circles
Opposite palms pressed together
Back hands pressed together
Standing wrists warmup
Ground (hands or body)
9 exercises
Ground (hands or body)
9 exercises
Wrist flexors stretch external rotation
Wrist flexors stretch neutral
Wrist flexors stretch internal rotation
Palms down fingers forward wrists circles
Palms down fingers forward elbows rotations
Palms up fingers back elbows rotations
Palms down fingers to the sides side-to-side
Palms up fingers to the sides side-to-side
Knee palm raise
Staff
1 exercise
Staff
1 exercise
Spiral elbow spear
Novice
Level 2 of 67 exercises
Ground (standing)
1 exercise
Ground (standing)
1 exercise
Elbow dislocates
Ground (hands or body)
4 exercises
Ground (hands or body)
4 exercises
Quick wrists warmup
Knee wrist pushup
Flipped wrist squeeze
Rocking fists
Staff
2 exercises
Staff
2 exercises
Prone hollow body wrist extension
or Strap
Inverted grip shoulder dislocates
Intermediate
Level 3 of 62 exercises
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Wrist pushup
