Day 12's card at double length. 2 minutes of clench and unclench with the arms out to the sides, then a 2-minute hold with the arms out to the sides; 2 minutes of clench and unclench with the arms straight in front, then a 2-minute hold in front. Once through, 30 seconds rest between the four pieces. Eight minutes of work in total, in four unbroken pieces of 120 seconds.
The pairing is the one Day 12 introduced - tire the position with clenching, then hold it still on tired muscle - with every minute now two. The hold that follows the clenching is the longest still hold the arms have done: 120 seconds out to the sides, then 120 seconds out in front, each arriving after 2 minutes of work in the same spot. This is the heaviest tendon card in the program by time, and it is built entirely out of the two positions the program has used most. Sides first, front second, as always: the harder hold when the arms are fresher.
Steady pace on the clenching, full open and full close, arms straight and level and unmoving. When the hold begins, the hands go still and nothing else changes. The second minute of every hold is where the arms will try to negotiate - a slightly lower angle, a slightly bent elbow - and the answer to both is to lift and straighten. Breathe evenly for the whole 8 minutes.
Two minutes of pulsing, two minutes of holding, in two positions - eight minutes of the program's quietest and heaviest work.
Make it Harder: Spread the fingers as wide as they will go on every unclench - the opening half of the movement is the half most hands skip.
Make it Easier: Do the two still holds at 1 minute each and keep the clenching at the full 2 minutes.
