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Wrist Friendly Modified Bodyweight Routine

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 Nov 3, 2022

Click here to see change log

Update 11/3/2022: Clarified more things.

Update 7/25/2022: Updated broken links galore.

Update 7/2/2014: Reorganized/updated formatting for some progressions. Added lemon-squeezers to core section.

Update 4/7/2014: Added “No Arm Pull Ups” to pulling section! Basically you attach these ab straps to your pull up bar, hang from them with your upper arms in them so they take your wrists out of the equation, and you pull your upper arms down. They don’t have the range of a normal pull up, but they’re actually really difficult because it forces you to do the hardest range of the pull up.

Update 4/1/2014: Added forearm stand to skills section! doing this against a wall is not too bad!

Bodyline Drills (60sec hold each)

I typically alternate between the forearm and straight arm variants every week, but this time since I don’t want the wrists involved, it’s all forearm, baby!

In between all the bodyline drills below, if I wanted a break, I would go into childs pose as a resting position.

Forearm Plank
Forearm Side Plank
One Armed Forearm Plank
Forearm Bird Dog (Pictured is with straight arms, but do it on forearms)
Forearm Bird Dog from Plank (prerequisite: Bird Dog for 60+sec)
Hollow Hold
- Hollow Rocks (prerequisite: HH for 60+sec)
Superman Hold
- Superman Rocks (prerequisite: Superman for 60+sec)

Skill Work

No support holds, L-sits, or handstand practice as they’re hard on the wrists.

Forearm Stand!
- With the palms flat on the floor, this may be okay for your wrists!
Roll to Candlestick and Rolling Pistol Squat Progressions
Jumping Lunge Progressions

Pushing / Pulling

Pushing exercises generally tax the wrists.
Pulling exercises are often a bit more manageable but if hanging for pullups or rows still hurts the wrists, attach these ab straps to your pull up bar and do these “No Arm” Pull Ups.

Legs (3×8-12)

Single Leg Calf Raises (don’t bounce)
Bodyweight Squat
- Chair Pistol Squats
  - Box Pistol Squats
    - Pistol Squats
Basic Shrimp Squat
- Foot Elevated Shrimp Squat

More options:

Squat Tucked Jumps
Deep Step Up Lunges
Overhead Cross Reverse Lunges
Sprinting
- For max speed: Sprint 20-60yds giving 90%+ effort, repeat 5-10 times max, rest completely between runs.
- 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

Core (3×8-12)

Choose one:

Hollow Hold -> Hollow Rocks (do not do this until your HH is rock solid!)
Tuck Ups -> Pike Ups -> Saddle-Ups
- Lemon Squeezers (Alternate Tuck/V-Ups)
Dragon Flags (only if using your arms doesn’t bother your wrists, it didn’t for me.)

More options (though they are inferior):

Russian Twists
Falling Tower (raise arms for greater difficulty)

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. And how to avoid wrist pain with bodyweight exercises in the future!