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Day 1 – Find the Twist Path
Today, choose the right resistance, complete 2 baseline tests, and build your starting twist path and control.
Pause when prompted, complete the two baseline tests, then save your results below.
Today’s Plan
- Slow Controlled Twist Test — Twist Bar — complete on your own before training
- Isometric Twist Hold Test — Twist Bar — complete on your own before training;
- Wrist Mobility Twist — Twist Bar — 8 reps × 1 set
- Slow Controlled Twist — Twist Bar — 6 reps × 2 sets
- Anti-Rotation Hold — Twist Bar — 15 sec × 2 sets
- Slow Release Twist — Twist Bar — 6 reps × 1 set
Rest Rule: 30 sec between sets
Record Your Day 1 Baseline
Use the same bar for Day 1 and Day 12.
Test 1 — Twist Reps
Do clean, controlled twists. Stop when control changes.
Test 2 — Twist Hold
Hold the twisted position. Stop when you lose stable control.
Same bar · clean reps · controlled movement.
Stop if the movement becomes fast, messy, or discomfort clearly increases.
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