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

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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.
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Jacob Hinkle 2026-06-26 08:53:20 -04:00
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# 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)

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# Workout: Wrist-Friendly Reboot — Day 2 (Full Body B)
**Date:** 2026-06-26 (Friday) or 2026-06-27 (Saturday)
# Workout: Wrist-Friendly Reboot — Day 2 (Upper Body + Core)
**Date:** 2026-06-26 (Friday)
**Program:** Custom (Wrist Rehab / Re-entry)
**Status:** Plan
**Status:** Plan — Modified
## Warm-Up (5-8 min)
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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)
- Glute bridges (wake up the glutes before loading)
- Supine piriformis stretch — 30s each side (new — targets piriformis differently than 90/90)
- 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 light weight. Upper back / rear delt health.
- **Face Pulls:** 3x15-20 @ light band or very 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.
- **Reintroduction period — AVOID END-RANGE on ALL movements.** This means:
- **Squat pattern:** No deep/bottom-range squatting. Cut off a few inches above parallel. Bulgarian split squats and step-ups are mid-range only.
- **Hinge pattern:** No deep RDLs or stiff-leg deadlifts. Keep a soft knee and stop before hamstrings feel a deep stretch.
- **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.
- **Pulling:** No dead-hang chin-ups or pulldowns that load the bottom stretch position.
- **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%.
- **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.
- **Straps available** for grip if needed (shouldn't be for this session).
- If feeling good, can add a 4th set to any exercise.
- **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 principle:** RPE 6-7. Everything stays light and controlled.
- **No leg loading today** — first time back, caution is better than setback.
- **Wrist watch:** Landmine press should be pain-free in neutral grip. If wrist complains, reduce weight.
- **Straps available** for grip if needed (shouldn't be for these exercises).
- If feeling energetic, add 1-2 more sets or extend the BikeErg to 15 min. Don't add leg work.
## Why No Legs Today
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.
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)