Pivot Day 2 to upper body + core; log hamstring diagnostic check-in

Day 2 modified from Full Body B to Upper Body + Core only due to
left hamstring soreness (glute inhibition / hamstring overload pattern
identified via home tests ruling out PHT and neural tension).

Check-in records the full diagnostic reasoning for future reference.

logs/checkins/2026-06-26-checkin.md

@@ -0,0 +1,23 @@
+# Check-in: 2026-06-26
+**Feeling:** Left hamstring still "really sore" today (stronger than Day 1's "tight"). 90/90s help partially but not fully. Soreness is ~2-4" below the sits bone, not at the bone itself. Right hamstring starting to show tightness too.
+
+**Review:** Day 1 done — goblet squats triggered the hamstring flare. Deep diagnostic conversation using home tests:
+- Straight-leg hamstring stretch: pain-free (negative for PHT)
+- Slump test: negative (no neural tension)
+- Puranen-Orava (active resisted): just a stretch sensation, no pain (negative for PHT)
+- Bodyweight squat hold: no pain (compression alone isn't the trigger)
+- Single-leg bridge: hurts only when hamstrings actively engage
+
+**Diagnosis:** Best fit is **glute inhibition → hamstring overload** pattern, not a primary hamstring injury. Glutes aren't firing properly after the layoff, so hamstrings are doing hip extension work they're not meant for. The 90/90 partial relief confirms piriformis/glute involvement. All tissue-specific tests are negative — the hamstring itself is healthy, just overworked from compensating.
+
+**Adjustments:**
+- **Phase 1 (now):** Full rest from leg loading until pain-free at rest. Upper body + core only.
+- **Daily homework:** Glute bridges (unloaded) + 90/90s + supine piriformis stretch to rebuild glute activation.
+- **Phase 2 (first leg day back):** Glute-dominant warm-up protocol before any loaded leg work. Heels-elevated squat substitute to shift load anteriorly.
+- Modified Day 2 from "Full Body B" to "Upper Body + Core" — all leg work removed.
+
+**General notes:**
+- Tendon adaptation reminder: tendons adapt 3-5x slower than muscle. Peak injury risk is weeks 3-6 of return (Stronger by Science, MesoStrength).
+- If unsure about diagnosis, one sports PT session would be low-cost, high-value.
+
+**Next session:** `logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md` (modified — Upper Body + Core)

logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md

@@ -1,7 +1,7 @@
-# Workout: Wrist-Friendly Reboot — Day 2 (Full Body B)
+# Workout: Wrist-Friendly Reboot — Day 2 (Upper Body + Core)
-**Date:** 2026-06-26 (Friday) or 2026-06-27 (Saturday)
+**Date:** 2026-06-26 (Friday)
 **Program:** Custom (Wrist Rehab / Re-entry)
-**Status:** Plan
+**Status:** Plan — Modified
 
 ## Warm-Up (5-8 min)
 
@@ -9,38 +9,45 @@
 2. **90/90 Stretches:** 2 min each side (proven game-changer from Day 1)
 3. **Mobility:**
    - Arm circles / shoulder CARs (test wrist ROM)
-   - Leg swings (forward and side)
+   - Supine piriformis stretch — 30s each side (new — targets piriformis differently than 90/90)
-   - Glute bridges (wake up the glutes before loading)
+   - Glute bridges — 2x15 (wake up glutes without loading hams)
 
 ## Exercises
 
-- **Bulgarian Split Squats:** 3x8-10 per leg @ bodyweight or light dumbbell (10-20 lb). Mid-range quad/glute work — avoids deep hamstring stretch from goblet squats.
 - **Landmine Press:** 3x10-12 per arm @ 25-35 lb each side. Neutral wrist pressing — safe alternative to OHP/bench. Start light, focus on control.
-- **Step-Ups:** 2x10-12 per leg @ bodyweight or light dumbbell. Felt great on Day 1, adding a bit more volume.
+- **Face Pulls:** 3x15-20 @ light band or very light weight. Upper back / rear delt health.
-- **Face Pulls:** 3x15-20 @ light band or light weight. Upper back / rear delt health.
+- **Lateral Raises:** 3x15 @ light weight or unweighted. (Noted as harder than expected on Day 1 — deconditioned delts. That's fine, this builds back fast.)
 - **Dead Bugs:** 3x10-12 per side @ bodyweight. Core stability, zero wrist load.
-- **RowErg or BikeErg:** 10 min easy pace (Zone 1-2) for conditioning.
+- **Pallof Press (from half-kneeling):** 3x10-12 per side @ light band or cable. Anti-rotation core, zero wrist stress.
+
+## Conditioning
+
+- **BikeErg:** 10 min easy pace (Zone 1-2). Smallest hamstring demand of any leg-based cardio — isolated hip flexion, no hip hinge or compression.
 
 ## Notes
 
-- Second session back. Still ramping at RPE 6-7.
+- **Hamstring rest day.** Not pushing through. The "really sore" signal (vs. "tight" on Day 1) means the glute/piriformis referral is still active. Let it settle.
-- **Reintroduction period — AVOID END-RANGE on ALL movements.** This means:
+- **Reintroduction principle:** RPE 6-7. Everything stays light and controlled.
-  - **Squat pattern:** No deep/bottom-range squatting. Cut off a few inches above parallel. Bulgarian split squats and step-ups are mid-range only.
+- **No leg loading today** — first time back, caution is better than setback.
-  - **Hinge pattern:** No deep RDLs or stiff-leg deadlifts. Keep a soft knee and stop before hamstrings feel a deep stretch.
+- **Wrist watch:** Landmine press should be pain-free in neutral grip. If wrist complains, reduce weight.
-  - **Push pattern:** No full-range push-ups or deep dips. Landmine press has a natural mid-range stop. If we add floor press later, keep the ROM limited.
+- **Straps available** for grip if needed (shouldn't be for these exercises).
-  - **Pulling:** No dead-hang chin-ups or pulldowns that load the bottom stretch position.
+- If feeling energetic, add 1-2 more sets or extend the BikeErg to 15 min. Don't add leg work.
-  - **Core:** No ab roller (already out) — dead bugs and planks are mid-range core.
+
-  - **General rule:** If you feel a *stretch* at the bottom or top of any movement, that's end-range. Back off the ROM by 10-20%.
+## Why No Legs Today
-- **Hamstring watch:** No deep squatting. Bulgarian split squats keep hams in mid-range. If left hamstring flares up, drop to bodyweight or switch to walking lunges.
+
-- **Wrist watch:** Landmine press should be pain-free in neutral grip. If wrist complains, reduce weight or switch to floor press with dumbbells.
+Left hamstring is "really sore" — a stronger signal than Day 1's "tight." The trigger mechanism (deep hip flexion from goblet squats) is consistent, and the referral pattern (no tender spot in hamstring belly, releases with 90/90s) points to glute/piriformis compressing the sciatic nerve.
-- **Straps available** for grip if needed (shouldn't be for this session).
+
-- If feeling good, can add a 4th set to any exercise.
+Best response: **let the irritated tissue settle.** Loading it at reduced ROM today risks turning a 2-day recovery into a 2-week layoff. Daily 90/90s + supine piriformis stretch + glute bridges at home between now and next session is the fastest path back to leg day.
 
 ## Adjustments from Day 1 Feedback
 
 - ❌ No goblet squats (deep squat position triggered hamstring)
+- ❌ No Bulgarian split squats (swapped out — hamstring rest day)
+- ❌ No step-ups (swapped out — hamstring rest day)
 - ❌ No ab roller (wrist strain)
 - ❌ No push-ups (wrist ROM limitation)
 - ✅ 90/90 stretches pre-workout (proven to release hamstring)
+- ✅ Supine piriformis stretch added (new — catches what 90/90 might miss)
 - ✅ Landmine press instead of bench/push (neutral wrist)
-- ✅ Dead bugs instead of ab roller (no wrist load)
+- ✅ Dead bugs + Pallof press (core, zero wrist load)
+- ✅ BikeErg for conditioning (minimal hamstring demand)