14-Day Grip Ring Kit Program

Start Here

Choose the right grip ring resistance, record your baseline, and begin Day 1 with clear expectations.

14-Day Grip Ring Kit Program
STEP 1

Choose Your Starting Resistance

Start lighter if you’re unsure

Grip rings: between two levels, choose the lighter one.
Finger stretchers: start with the lowest resistance.

10
clean
reps
last 2 challenging & steady

Too easy?

20+ clean reps → move up.

Too hard?

Can’t complete 10 clean reps → move down.

Keep it fixed

Once selected, use the same resistance for all 14 days.

STEP 2

Complete Your Baseline Tests

Day 1 starts with two quick baseline tests to record your starting point before the workout.

Basic Squeeze Test
Record your max clean reps.
Timed 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 Training 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 test, then continue into your first guided session.

Start Day 1