Day 16 is a tendon day made entirely of clenching: 20 clench/unclench with the arms out to the sides, 20 with the arms out in front and 20 with the arms overhead. Three items for one set, 2 minutes rest, 3, 4 or 5 sets by level. No leg work today, and no movement bigger than a fist.
Each exercise holds the arms straight in one position while you clench and unclench your fists twenty times: out to the sides at shoulder height, then straight out in front at shoulder height, then straight up overhead. The clenching keeps the forearms and hands busy, but the exercise is really about the shoulders holding the arms up for the duration - three positions, three different angles of the same quiet load. Sixty clenches in a row is a lot longer than it sounds.
Squeeze the fists hard and open the fingers fully every time - half a clench is half a rep. Keep the arms straight and at the right height for the whole set: if they sink, lift them back rather than letting the position slide, and keep the shoulders down away from the ears. Breathe normally; the temptation to hold your breath while clenching is strong.
Sixty fists, three positions and not a step taken - Day 16 is proof that small movements can fill a whole day.
Make it Harder: Do 30 clenches in each position.
Make it Easier: Do the overhead position with the hands above the head but the elbows soft.
