Start Here
Choose your starting resistance, record your baseline, and begin Day 1 with clear expectations.
Choose Your Starting Resistance
Choose a bar you can control for 6 slow twists.
Start lighter if you’re unsure.
twists
Too hard?
Control breaks early → go lighter.
Too easy?
All 6 feel very easy → move up one level.
Keep it fixed
Use the same bar for Day 1 and Day 12.
Complete Your Baseline Tests
Day 1 starts with two quick baseline tests using your selected resistance bar to record your starting point.
Your 14-Day Flexible Resistance Bar Plan
Follow the plan in order. Training days, recovery days, rest days, and progress checks are already planned for you.
Start Day 1 with your baseline tests, then continue into your first Flexible Resistance Bar session.
