When my wrists are feeling funky I use this modified version of my routine because it allows me to stay active but avoid using my wrists. That way I will respect and not interrupt the healing process. So don’t feel too down that your wrists need to recover, you could still do plenty of cool stuff! Also, if your wrist is just a sprain and nothing worse, you could also check out my article on how to deal with wrist sprains.
Last updated 7/2/14
Bodyline Drills (60sec hold)
I typically alternate between the dolphin (forearm) and straight arm variants every week, but this time since I don’t want the wrists involved, it’s all dolphin, baby! (There’s not many times in my life I could say ‘all dolphin, baby!’)
- Dolphin Plank
- Dolphin Side Plank
- One Armed Dolphin Plank
- Dolphin Bird Dog
- Dolphin Bird Dog from Plank (prerequisite: BD for 60+sec)
- Hollow Hold
- Hollow Rocks (prerequisite: HH for 60+sec)
- Reverse Hollow Hold
- Reverse Hollow Rocks (prerequisite: RH for 60+sec)
No support holds, L-sits, handstand practice.
- Forearm Stand!
- With the palms flat on the floor, this may be okay for your wrists!
- Roll to Candlestick and Rolling Pistol Squat Progressions (5 minutes)
- Jumping Lunge Progressions (5 minutes)
Pushing / Pulling
- Typically you cannot do any pushing or pulling. Nothing involving a bar or rings. Don’t even think about it.
- However, there are these “No Arm” Pull Ups (You need to attach these ab straps to your pull up bar).
- Squat Tucked Jumps
- Deep Step Up Lunges
- Overhead Cross Reverse Lunges
- For fat loss/conditioning: Sprint 10-100yds, 5-20 max repeats, with incomplete resting periods.
- For hypertrophy: Sprint up hills.
- Excellent Form Drills for Sprinting
- Hollow Hold -> Hollow Rocks (do not do this until your HH is rock solid!)
- Tuck Ups -> Saddle Ups -> V-Ups (Pic) (choose the level that is appropriate for you)
- Lemon Squeezers (Alternate Tuck/V-Ups)
- Dragon Flags (only if using your arms doesn’t bother your wrists, it didn’t for me.)
It’s not an extremely long workout and obviously not a full body workout, but it still gets you sweating, pumped up and feeling good. If you enjoyed that, click here to see my full body-weight routine. If your wrist is just a sprain and nothing worse, you could also check out my article on how to deal with wrist sprains.