DAY 4

Add Resistance

Increase your working resistance to 50% of your 5-Second Max while keeping each hold controlled and steady.

Follow today’s plan below and keep your work clean and controlled.

Today’s Plan

Warm-Up — 2 minutes

Working Sets — 6 sets × 10-second static holds, each hand

Resistance — 50% of your 5-Second Max

Cool Down — 2 minutes

Rest Rule: Rest 40 seconds between working sets.
Safety Note: Keep the increased resistance controlled. Reduce the load if you cannot complete the full 10-second hold with a stable wrist and clean form.
Done for today.
Complete today’s work with control, then continue when you’re ready.