Day 3 – Steady the Roll

Today, stabilize the full rolling process and build return control.

Follow today’s plan below and keep your work clean and controlled.

Today’s Plan

  • 30–45 sec Wrist Prep — Bare Hands — enter control state;
  • Standing Wrist Roller — Forearm Trainer — 2 rounds × 4 sets;
  • Slow-Controlled Wrist Roll — Forearm Trainer — 1 round × 2 sets;
  • Controlled Lowering Roll — Forearm Trainer — 1 round × 2 sets

Rest Rule: 30 sec between sets
Stop if you feel sharp pain or numbness.
Done for today.
Next: Day 4 — Reset and Reopen
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