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

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

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+# 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)