After you've properly warmed up, you can choose one of the following routines.

### Finger Strength Routine # 1 – 12 hangs broken into 4 sets of 3 reps each

Set 1

- 7 second (assisted if needed/ weighted if needed) hang half crimp, rest 2 minutes

- 7 second (assisted if needed/ weighted if needed) hang half crimp, rest 2 minutes

- 7 second (assisted if needed/ weighted if needed) hang half crimp, rest 3 minutes

Set 2

- 7 second (assisted if needed/ weighted if needed) hang half crimp, rest 2 minutes

- 7 second (assisted if needed/ weighted if needed) hang half crimp, rest 2 minutes

- 7 second (assisted if needed/ weighted if needed) hang half crimp, rest 3 minutes

Set 3

- 7 second (assisted if needed/ weighted if needed) hang half crimp, rest 2 minutes

- 7 second (assisted if needed/ weighted if needed) hang half crimp, rest 2 minutes

- 7 second (assisted if needed/ weighted if needed) hang half crimp, rest 3 minutes

Set 4

- 7 second (assisted if needed/ weighted if needed) hang half crimp, rest 2 minutes

- 7 second (assisted if needed/ weighted if needed) hang half crimp, rest 2 minutes

- 7 second (assisted if needed/ weighted if needed) hang half crimp

### Finger Strength Routine # 2 – Repeaters

Set 1

- 8 seconds hang half crimp, rest 3 seconds

- 6 seconds hang half crimp, rest 3 seconds

- 3 seconds hang half crimp

- Rest 3 minutes

Set 2

- 8 seconds hang half crimp, rest 3 seconds

- 6 seconds hang half crimp, rest 3 seconds

- 3 seconds hang half crimp

- Rest 3 minutes

Set 3

- 8 seconds hang half crimp, rest 3 seconds

- 6 seconds hang half crimp, rest 3 seconds

- 3 seconds hang half crimp

- Rest 3 minutes

Set 4

- 8 seconds hang half crimp, rest 3 seconds

- 6 seconds hang half crimp, rest 3 seconds

- 3 seconds hang half crimp

Once you are finished your sets, make sure to do a proper warm down.

Next up Train, Simply: Warm Down

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