Movement library
EnduranceWhole handWristmoderatePhases 4, 5
Light loaded carry
Single-arm farmer carry (light load)
Functional grip endurance; trains real-world hand and wrist tolerance.
Best for
- Return to grocery, bag, tool carrying
Default dose
3 sets • 30s • 3×/week
Equipment
Light bag or dumbbell
Setup
- Pick a light bag or small dumbbell.
Steps
- 1Walk with the load for 20–30 seconds.
- 2Set down with control.
Stop rules
- Sharp pain (≥ 4/10)
- Increasing swelling during or after
- New or worsening numbness or tingling
- Color change in fingers (pale, blue, red)
- Wound opens, drains, or feels hot
- Next morning is worse than the day before
Progressions
- Increase duration before weight.
Regressions
- Static hold instead of walking.
Continue your rehab
What to do next — not a dead end
Suggestions use body region, goal, motion type, and allowed phases — not your medical record. After surgery or a flare, follow your clinician first.
Estimated time
~30s typical block
3 sets · ~30s
Equipment
Light bag or dumbbell
Rehab stage
Phases 4, 5
Higher load or coordination — scale range and speed.
Next best movements
Later phase or richer progression when you are ready.
Prerequisite / gentler lane
Same region and intent — usually earlier phase or lower risk.
Commonly paired with
Different primary goal, same region — typical mixed sessions.
Related movements
Similar mechanics, goals, or anatomy.
Keep momentum without overdoing it
Log a short check-in to protect your streak — even one quality set counts.
Scaling in plain language: Easier — Static hold instead of walking. · Harder — Increase duration before weight.Full cues ↑