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
Static Hold — 10s × 6 sets
Each hand
Resistance: 50% of your 5-Second Max

Cool Down
2 minutes

Rest: 40s between working sets.
Safety: If you feel muscle, joint, or tendon pain, stop, take a rest day, or reduce the resistance before continuing.
Done for today.
Complete today’s work with control, then continue when you’re ready.
✓