Day 1 - Build the Base

Set your resistance and record your baseline.

Setup & Baseline Guide Choose your test resistance and complete both baseline tests.

Record Your Baseline

Basic Squeeze Test

Timed Hold Test

Results save automatically on this device.

Today’s Plan

Warm-Up
1 minute

Working Sets
Basic Squeeze — Hand Gripper — 10 reps × 4 sets
Slow Controlled Squeeze — Hand Gripper — 6 reps × 4 sets (3-1-3 tempo)
Right hand → Left hand

Cool Down
30 sec

Rest: 30 sec after both hands complete each set.
Safety: Keep your wrists in a neutral position. If you feel muscle, joint, or tendon pain, stop, take a rest day, or reduce the resistance before continuing.
Day 1 complete. Continue when you’re ready.
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