14-Day Flexible Resistance Bar Program

Start Here

Choose your starting resistance, record your baseline, and begin Day 1 with clear expectations.

14-Day Flexible Resistance Bar Program
STEP 1

Choose Your Starting Resistance

Choose a bar you can control for 6 slow twists.

Start lighter if you’re unsure.

6
slow
twists
last 2 challenging & steady

Too hard?

Control breaks early → go lighter.

Too easy?

All 6 feel very easy → move up one level.

Keep it fixed

Use the same bar for Day 1 and Day 12.

STEP 2

Complete Your Baseline Tests

Day 1 starts with two quick baseline tests using your selected resistance bar to record your starting point.

Slow Controlled Twist Test
Record your max clean, controlled twists.
Isometric Twist Hold Test
Record your max steady hold time.
Retest: repeat both tests on Day 12.
Ready to set your starting level? Start Day 1
Program path

Your 14-Day Flexible Resistance Bar Plan

Follow the plan in order. Training days, recovery days, rest days, and progress checks are already planned for you.

Safety: Stop for sharp pain, numbness, or radiating pain.
Ready to begin

Start Day 1 with your baseline tests, then continue into your first Flexible Resistance Bar session.

Start Day 1