Day 1 – Build the Base

Today, build your base and get used to the training rhythm.

When the video prompts you, pause to complete the Day 1 baseline tests, then record your results below.

Today’s Plan

  • Basic Squeeze — Gripper — 10 reps × 4 sets;
  • Slow Controlled Squeeze — Gripper — 6 reps × 4 sets;
  • Post-Training Relaxation — Grip Ball — 60 sec × 1

Rest Rule: 30 sec between sets

Record Your Day 1 Baseline

Use the same resistance for Day 1 and Day 12.

Test 1 — Reps
Do as many clean, full squeezes as possible.
Test 2 — Hold Time
Hold the gripper closed as long as possible.
Follow the same test rules shown in Start Here and in today’s video.
Stop if you feel sharp pain or numbness.
Done for today.
Next: Day 3 — Stabilize the Reps
Back to Program