Day 1 – Set the Ring Base

Today, set your baseline 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 — Grip Ring — 10 reps × 4 sets;
  • Slow Controlled Squeeze — Grip Ring — 6 reps × 4 sets;
  • Light Relax Squeeze — Grip Ring — 10 reps × 1 set
Rest Rule: 30 sec between sets

Record Your Day 1 Baseline

Use the same grip ring resistance for Day 1 and Day 12. Record your two baseline tests below.

Test 1 — Reps
Do as many clean, full squeezes as possible.
Test 2 — Hold Time
Hold the grip ring squeeze as long as possible with control.
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 — Steady the Pressure
Back to Program