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.
Done for today.
Next: Day 3 — Stabilize the Twist
Back to Program