Day 1 – Build the Rolling Base

Today, set your baseline and enter the rolling training state.

When the video prompts you, pause to complete the Day 1 baseline tests, then record your results below.

Today’s Plan

  • Standing Wrist Roller — Forearm Trainer — 2 rounds × 4 sets;
  • Slow-Controlled Wrist Roll — Forearm Trainer — 1 round × 2 sets;
  • Seated Wrist Extension — Forearm Trainer — 10 reps × 2 sets
Rest Rule: 30 sec between sets

Record Your Day 1 Baseline

Use your selected load and the same forearm trainer setup for Day 1 and Day 12. Record both baseline tests below.

Test 1 — Standing Wrist Roller
Record your high-quality completed rounds.
Test 2 — Controlled Lowering
Record your controlled lowering reps. Each controlled lower to the bottom counts as 1 rep.
Use the same load and setup shown in Start Here and in today’s video.
Stop if you feel sharp pain or numbness.
Done for today.
Next: Day3 — Steady the Roll
Back to Program