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Routines

New routine

Grip starter

4:30

Great Ape Grips Pro · Squeeze, spread, and wrist circles · 30-second working sets

Movements and setup
  1. Slowly squeeze and release for 30 seconds. Rest for 10 seconds.
  2. Spread your fingers, then relax, for 30 seconds. Rest for 10 seconds.
  3. Make small wrist circles in both directions for 30 seconds.

Repeat with the right hand after the 30-second switch. Pause if you need more time.

Support the bag on a table. Keep effort light and breathe normally. Stop for pain, tingling, or abdominal pulling. Follow your surgical team’s restrictions.

Manufacturer’s movement guide
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Grip repeats

6:20

Great Ape Grips Pro · Two sets of squeezes and finger spreads per hand

Movements and setup
  1. Slowly squeeze and release for 30 seconds. Rest for 15 seconds.
  2. Spread your fingers, then relax, for 30 seconds. Rest for 15 seconds.
  3. Repeat both movements. Rest for 15 seconds between them.

Repeat with the right hand after the 30-second switch. Pause if you need more time.

Support the bag on a table. Keep effort light and breathe normally. Stop for pain, tingling, or abdominal pulling. Follow your surgical team’s restrictions.

Manufacturer’s movement guide
Customize and save

Forearm endurance

5:50

Great Ape Grips Pro · Longer squeezes and wrist circles · 30–45-second working sets

Movements and setup
  1. Slowly squeeze and release for 45 seconds. Rest for 15 seconds.
  2. Spread your fingers, then relax, for 30 seconds. Rest for 15 seconds.
  3. Make small wrist circles in both directions for 45 seconds.

Repeat with the right hand after the 30-second switch. Pause if you need more time.

Support the bag on a table. Keep effort light and breathe normally. Stop for pain, tingling, or abdominal pulling. Follow your surgical team’s restrictions.

Manufacturer’s movement guide
Customize and save