Justin Bijlow

Winter Break: Elbow Rehab & Training Plan

Session A

Warm-up 1

Band-plate jumps (bent elbows)

Volume

2 sets, 2x15s each set

Warm-up 2

Lizard crawl

Volume

2x10m

1

Ring holds (between benches)

Volume

3 sets
5s + 5s + 5s

2

Plyo lizard crawls

Volume

3x10m

3

DB alternating press

Volume

3×12

4

Chin-up iso holds

Volume

3x30s blocks

5

Wall good morning rotations

Volume

3×12 rotations

6

Reverse fly

Volume

3×8

7a
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Skullcrusher

Volume

4×6 each leg

7b
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Single-arm cable tricep extension

Volume

4×6 each leg

7c
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Behind head tricep extension

Volume

4×6 each leg

Session B

Warm-up 1

Skipping rope drilling

Volume

6x10m

Warm-up 2

Lateral 'Jerry' step hip lock

Volume

2×6 each leg

1

Single-arm DB snatch

Volume

4×3 each arm

2

Lateral 1-7

Volume

6×6 changes of direction

3

Wall good morning w DBs out to side

Volume

3×6 total

4

Gambetta walks power style

Volume

4x10m

5

Fall to wall lockout

Volume

4×4 each leg

-

Volume

4×6 each leg

6a

Plate 1-2's

Volume

3×6 each leg

6b

Straddle plate rotations

Volume

3×10 total