Day 4 – Release the Tension

Today, do not add more training volume. Slowly bring your wrists and forearms out of the twisting tension.

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

Today’s Plan

  • Wrist Mobility Twist — Twist Bar — 8 reps × 2 sets,
  • Controlled Bend Hold — Twist Bar — 15 sec × 2 sets
  • Slow Release Twist — Twist Bar — 6 reps × 1 set

Rest Rule: 10 sec between sets
Use light to moderate tension. Do not turn the hold into a hard brace, and do not tighten your shoulders or body to help.
Done for today.
Next: Day 5 — Complete the First Full Control Work
Back to Program