Day 3 – Hold Steady

Build sustained force and practice more independent finger control.

Today’s Plan

Warm-Up
1 minute

Working Sets

  • Four-Finger Hold — 8 sec × 3 sets per hand
  • Single-Finger Press — 5 reps per finger per hand
  • Finger Pattern Press — 4 patterns per hand

Cool down
2 minutes

Rest: Rest 45 sec between sets.
Safety: If you feel muscle, joint, or tendon pain, stop, take a rest day, or reduce the resistance before continuing.
Day 3 complete. Continue when you’re ready.
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