The Free 7-Day
Arm Pump Survival Guide
Ride longer. Loosen your grip. Stop letting your forearms end your motos. Seven short days inside the Twin Halos app — not a PDF you'll never open.
- Free with a Twin Halos account
- Built for riders over 30
- 10–25 minutes a day, in a home gym
Start the Free 7-Day Arm Pump Reset
Create a free Twin Halos account and the program is yours instantly — track each day, log your sessions and get a personal recommendation at the end.
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What's inside
Day 1 — Understand your arm pump
Why gripping under load is the real cause, plus a rider assessment that finds your limiter.
Days 2–4 — Mobility, engine, strength
Guided sessions for your upper body chain, your aerobic base and full-body strength.
Days 5–6 — Ride smarter, prep better
On-bike cues that stop you fighting the bars, and a 10-minute at-the-track prep routine.
Day 7 — Your plan
A personal recommendation based on your answers, plus the Ride Day Protocol card.
Coached by Rosendo
Twin Halos Fitness builds motocross-specific strength, mobility and conditioning for riders over 30 — training that respects the miles already on you and shows up on the bike, not just in the gym.