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Day 12 – Finish the Plan
Today, complete the final main workout, then repeat the tests to see your two-week change.
Retest first, save your results, then complete today’s final training session.
Today’s Plan
- Wrist Mobility Twist — Twist Bar — 8 reps × 1 set
- Slow Controlled Twist — Twist Bar — 6 reps × 4 sets
- Isometric Twist Hold — Twist Bar — 20 sec × 3 sets
- Slow Release Twist — Twist Bar — 6 reps × 1 set
- Slow Controlled Twist Test — Twist Bar — complete on your own after training
- Isometric Twist Hold Test — Twist Bar — complete on your own after training
Rest Rule: 30 sec between sets
Record Your Day 12 Retest
Use the same bar from Day 1.
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.
Use the same resistance as Day 1. Stop if the movement becomes fast, messy, or no longer stable.
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