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Update Day 1 workout: mark complete with results and feedback

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- 3x10 goblet squats @ 25# (minimal wrist pain)
- Landmine rows unweighted (grip at limit, hamstring relieved by 90/90 stretch)
- Step-ups, lateral raises done; ab roller/hip thrusts/nordics skipped
- Key insights: hamstring is limiter (not wrist), 90/90 stretches essential, push-ups/ab roller out
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Jacob Hinkle 2026-06-25 20:06:46 -04:00
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logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md
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# Workout: Wrist-Friendly Reboot — Day 1 (Full Body A) # Workout: Wrist-Friendly Reboot — Day 1 (Full Body A)
**Date:** 2026-06-25 **Date:** 2026-06-25
**Program:** Custom (Wrist Rehab / Re-entry) **Program:** Custom (Wrist Rehab / Re-entry)
**Status:** Plan **Status:** Complete
## Exercises ## Exercises
- **Goblet Squats:** 3x10-12 @ 30-40 lb dumbbell (cupped in both hands — easy on wrist) - **BikeErg Warm-Up:** 5 min easy — completed
- **Landmine Rows:** 3x10-12 per arm @ 45-65 lb (neutral grip, start with just the bar) - **Goblet Squats:** 3x10 @ 25 lb — completed. Minimal wrist pain. Felt stiffness in left knee initially (resolved by end of set after using mirror to check symmetry). Left hamstring tightness flared up after this exercise.
- **Hip Thrusts:** 3x15 @ 135 lb (barbell with pad or dumbbell on hips) - **Landmine Rows:** 2x10/arm unweighted (both knees down), then more later standing after 90/90 stretches — completed. Left hand grip was at its limit for the session. Hamstring loosened up after 90/90 stretching, allowing standing rows later.
- **Nordic Curls:** 3xAMAP @ bodyweight (use assisted band if needed on the Freak Athlete bench) - **Step-Ups:** 1x10/leg — completed. Felt fine, no issues. (Subbed for hip thrusts due to hamstring precaution.)
- **Lateral Raises:** 3x15 @ 10-15 lb dumbbells (controlled, no wrist strain) - **Lateral Raises:** 3x15 unweighted — completed. Felt harder than expected (deconditioned delts).
- **Ab Roller:** 3x10-15 @ bodyweight (from knees) - **Ab Roller:** Skipped — too much wrist strain.
- **BikeErg:** 10 min @ easy pace (Zone 1-2, just to get blood flowing) - **Hip Thrusts:** Skipped — hamstring precaution.
- **Nordic Curls:** Skipped — hamstring precaution.
- **BikeErg Cool-Down:** 5-10 min easy — completed.
## Warm-Up (5-8 min) ## Warm-Up (5-8 min)
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- **Pain = guide** — if any exercise causes wrist pain, stop, lighten, or sub it out. - **Pain = guide** — if any exercise causes wrist pain, stop, lighten, or sub it out.
- Use straps for any pulling exercise if grip is an issue. - Use straps for any pulling exercise if grip is an issue.
- Total time should be ~45-60 minutes. - Total time should be ~45-60 minutes.
## Post-Workout Feedback
- Left hamstring is the clear limiter right now, not the wrist. Triggered by deep squat position (goblet squat). Resolves quickly with 90/90 glute stretching. Similar to old squat/deadlift pain pattern — likely upstream tightness (glutes/piriformis) referred to hamstring.
- Left hand grip endurance is a bottleneck — straps will be essential for pulling exercises.
- Push-ups and ab roller are out for now due to wrist ROM/pain. Options: landmine press (push), dead bugs / pallof press / leg raises (core).
- 90/90 stretches were a game-changer mid-session for hamstring relief — should be done daily and pre-workout.