Day 1 – Build the Base

Set your resistance and record your baseline.

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

Record Your Baseline

Four-Finger Press Test

Four-Finger Hold Test

✓ Results save automatically on this device.

Today's Plan

Baseline

  • Press Test — record max valid reps for each hand;
  • Hold Test — record hold time for each hand;

Warm-Up

1 minute

Working Sets

  • Four-Finger Press — 8 reps × 2 sets;
  • Power Grip — 8 reps × 2 sets;
  • Finger Pattern Press — 4 patterns per hand;

Cool down

2 minutes

Rest: Rest 60 sec between resistance trials and test phases; 45 sec between training sets.
Safety: 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.
✓