From 3123486420f9a6b5c786abcb673324d3d7fc5eff Mon Sep 17 00:00:00 2001 From: Jacob Hinkle Date: Thu, 25 Jun 2026 20:42:13 -0400 Subject: [PATCH] Add Day 2 plan: Bulgarian split squats, landmine press, step-ups - Adjustments from Day 1 feedback incorporated - 90/90 stretches added to warm-up (proven hamstring relief) - No deep squatting, no ab roller, no push-ups per Day 1 results - Refs include evidence links for tendon lag and return-to-training protocols --- .../2026-06-26-wrist-friendly-reboot-day2.md | 39 +++++++++++++++++++ 1 file changed, 39 insertions(+) create mode 100644 logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md diff --git a/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md b/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md new file mode 100644 index 0000000..2e1ed5a --- /dev/null +++ b/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md @@ -0,0 +1,39 @@ +# Workout: Wrist-Friendly Reboot — Day 2 (Full Body B) +**Date:** 2026-06-26 (Friday) or 2026-06-27 (Saturday) +**Program:** Custom (Wrist Rehab / Re-entry) +**Status:** Plan + +## Warm-Up (5-8 min) + +1. **BikeErg:** 5 min easy spin — ramp up from RPE 2 to 4 then back down +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) + +## 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. +- **Dead Bugs:** 3x10-12 per side @ bodyweight. Core stability, zero wrist load. +- **RowErg or BikeErg:** 10 min easy pace (Zone 1-2) for conditioning. + +## Notes + +- Second session back. Still ramping at RPE 6-7. +- **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. + +## Adjustments from Day 1 Feedback + +- ❌ No goblet squats (deep squat position triggered hamstring) +- ❌ No ab roller (wrist strain) +- ❌ No push-ups (wrist ROM limitation) +- ✅ 90/90 stretches pre-workout (proven to release hamstring) +- ✅ Landmine press instead of bench/push (neutral wrist) +- ✅ Dead bugs instead of ab roller (no wrist load)