Day 12 – Finish the Plan

Today, complete the final main workout, then repeat the tests to see your two-week change.

Retest first, save your results, then complete today’s final training session.

Today’s Plan

  • Wrist Mobility Twist — Twist Bar — 8 reps × 1 set
  • Slow Controlled Twist — Twist Bar — 6 reps × 4 sets
  • Isometric Twist Hold — Twist Bar — 20 sec × 3 sets
  • Slow Release Twist — Twist Bar — 6 reps × 1 set
  • Slow Controlled Twist Test — Twist Bar — complete on your own after training
  • Isometric Twist Hold Test — Twist Bar — complete on your own after training

Rest Rule: 30 sec between sets

Record Your Day 12 Retest

Use the same bar from Day 1.

Test 1 — Twist Reps
Do clean, controlled twists. Stop when control changes.
Test 2 — Twist Hold
Hold the twisted position. Stop when you lose stable control.
Same bar · clean reps · controlled movement.
Use the same resistance as Day 1. Stop if the movement becomes fast, messy, or no longer stable.
Done for today.
View Progress