Day 4 – Recovery

Keep the hands moving with lower training volume while maintaining movement quality.

Today’s Plan

Warm-Up
1 minute

Working Sets
Four-Finger Press — 8 reps × 1 set
Power Grip — 8 reps × 1 set
Finger Pattern Press — 2 patterns per hand

Cool down
2 minutes

Rest: Rest 45 sec as needed between movements.
Safety: If you feel muscle, joint, or tendon pain, stop, take a rest day, or reduce the resistance before continuing.
Day 4 complete. Continue when you’re ready.
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