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Manual rotation control
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Only use this if you need to skip or correct a session.
Strength & control · 15–20 minutes
Complete four short sessions each week, alternating A and B. Use comfortable ranges and hand support as needed.
Optional: record during baseline and weeks 2, 4 and 6.
Persistent resting looseness warrants a sports physiotherapy assessment. Stop aggravating exercises and seek earlier assessment for giving-way, worsening symptoms, weakness or numbness.
Estimated 1RM uses the Epley formula; compare consistent technique and rep ranges. Your saved exercise names determine chart grouping.