Start Here
Choose your starting resistance, record your baseline, and begin Day 1 with clear expectations.
Choose Your Starting Resistance
Do 6 Slow Controlled Twists with the resistance bar you plan to use. The first few reps should feel smooth and controlled. The last few reps should create tension, but your form should stay steady.
If you start losing control early
Switch to a lighter bar.
Slow twists,
steady to the end.
Too hard?
If control breaks early, go lighter.
Too easy?
If all 6 reps feel very easy, move up one level.
Keep it fixed
Use the same bar for Day 1 and Day 12.
Your Baseline Test
Day 1 starts with two quick baseline tests using your selected resistance bar. Record your starting point before training.
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.
Start Day 1 with your baseline tests, then continue into your first Flexible Resistance Bar session.
