Day 12 – Finish the Full Plan Strong

Today, complete the final integrated session and prepare the before/after comparison.

When the video prompts you, pause to complete the Day 12 retest, then record your results below.

Today’s Plan

  • 30–45 sec Wrist Prep — Bare Hands — enter full-work state;
  • Standing Wrist Roller — Forearm Trainer — 3 rounds × 5 sets;
  • Controlled Lowering Roll — Forearm Trainer — 1 round × 2 sets;
  • Seated Wrist Extension — Forearm Trainer — 10 reps × 2 sets;
Rest Rule: 30 sec between sets

Record Your Day 12 Retest

Use your selected load and the same forearm trainer setup from Day 1. Record both retest results below.

Test 1 — Standing Wrist Roller
Repeat the same full rolling movement. Record your high-quality completed rounds.
Test 2 — Controlled Lowering
Repeat the same lowering control test. Each controlled lower to the bottom counts as 1 rep.
Use the same load and setup shown in Start Here and in today’s video.
Stop if you feel sharp pain or numbness.
Retest complete.
Review your Day 1 and Day 12 comparison on the progress page.
View Progress