Log Monday check-in + leg re-intro workout plan; update plan status

logs/checkins/2026-06-29-checkin.md

@@ -0,0 +1,19 @@
+# Check-in: 2026-06-29 (Monday)
+**Feeling:** Hamstring feeling ~100% this morning after 90/90s and SPS. Swimming Saturday night helped. Took Sunday as active recovery (swam, did homework). Wrist continues to improve — band press works great, landmine still causes ulnar compression pain.
+
+**Review:** Last session was Sat 6/27 (Upper Body + Core B) — all exercises pain-free. YTWs introduced, felt good unweighted.
+
+**Adjustments:**
+- Leg re-intro today after 3 days of hamstring rest
+- Glute-emphasis warm-up before any loaded leg work
+- All movements mid-range, RPE 6-7
+- Created `plans/` directory with `wrist-friendly-reboot.md` — three-phase plan
+- Equipment.md updated with new gear (jump ropes, med ball, weight belt, etc.)
+- Medical.md updated with prior golfer's elbow / rotator cuff history
+
+**Next session:** `logs/workouts/2026-06-29-leg-reintro-day4.md`
+
+**Notable decisions:**
+- Band press confirmed as primary pressing alternative (landmine causes ulnar pain)
+- Plans folder now tracks high-level phase context; Analysis sections reference it
+- Grip progression check-in coming Mon/Tue (PT appointments Wed for next 3 weeks)

logs/workouts/2026-06-29-leg-reintro-day4.md

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+# Workout: Leg Re-intro (Day 4)
+**Date:** 2026-06-29 (Monday)
+**Program:** Custom (Wrist Rehab / Re-entry)
+**Status:** Plan
+
+## Analysis
+Glutes, quads, hamstrings (indirect), core, conditioning. First leg session after 3 days of hamstring rest — testing tolerance with a glute-dominant warm-up and mid-range movements only. Phase 1 of `plans/wrist-friendly-reboot.md`: RPE 6-7, avoid end-range, prioritize pain-free movement. No direct hamstring isolation.
+
+## Warm-Up (5-8 min)
+
+1. **BikeErg:** 3 min easy spin
+2. **Glute activation series:**
+   - Glute bridges (hold top for 3s, squeeze) — 2x15
+   - 90/90 stretches — 2 min each side
+   - Supine piriformis stretch — 30s each side
+3. **Leg swings** — forward and side (test hamstring ROM)
+
+## Exercises
+
+- **Hip Thrusts:** 3x10-12 @ bodyweight. Flat back, drive through heels, squeeze glutes at top. Mid-range glute work — if any hamstring discomfort, stop immediately.
+- **Step-Ups:** 2x10 per leg @ bodyweight. Low box (~6-8"), pain-free on Day 1.
+- **Band Press:** 3x12-15. Proven wrist-safe. Keeps pressing frequency going.
+- **Dead Bugs:** 3x10-12 per side @ bodyweight. Core stability, zero wrist.
+- **BikeErg:** 5-10 min easy (Zone 1-2). If hamstring feels fine during the workout, keep this as a cool-down only.
+
+## Notes
+
+- **Hamstring watch:** This is a test session. If ANY pain returns at any point, stop that exercise and sub in upper body work instead.
+- **No deep squat, no RDL, no Bulgarians, no direct hamstring work.**
+- **Grip:** Minimal left hand demand — PT handles grip work separately.
+- **Goal:** Get through the session pain-free, assess how it feels tomorrow.
+- Total session ~45 min.

plans/wrist-friendly-reboot.md

@@ -75,8 +75,8 @@ Three-phase reintroduction — prioritize connective tissue adaptation, re-estab
 As of 2026-06-29 (Monday): **Week 2 of Phase 1**
 - 2 upper body sessions completed (pain-free)
 - 1 full body session completed (hamstring triggered, now resolved)
-- Hamstring: feeling ~100% today. Leg re-intro planned.
-- Wrist: band press works great. Landmine press causes ulnar compression pain. Grip work in PT 3x/day.
+- Hamstring: feeling ~100% as of Mon morning. Leg re-intro session planned for today.
+- Wrist: band press works great. Landmine press causes ulnar compression pain. Grip work in PT 3x/day. Check-in on grip progression this week.
 
 ## References to Agent Config