Mark Day 2 complete: band press sub for landmine, lateral raises at 5 lb, BikeErg Zone 3

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

@@ -1,7 +1,7 @@
 # Workout: Wrist-Friendly Reboot — Day 2 (Upper Body + Core)
 **Date:** 2026-06-26 (Friday)
 **Program:** Custom (Wrist Rehab / Re-entry)
-**Status:** Plan — Modified
+**Status:** Complete
 
 ## Warm-Up (5-8 min)
 
@@ -14,15 +14,16 @@
 
 ## Exercises
 
-- **Landmine Press:** 3x10-12 per arm @ 25-35 lb each side. Neutral wrist pressing — safe alternative to OHP/bench. Start light, focus on control.
-- **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.
-- **Pallof Press (from half-kneeling):** 3x10-12 per side @ light band or cable. Anti-rotation core, zero wrist stress.
+- ~~**Landmine Press:**~~ Swapped — ulnar side of wrist too tender for compression in the neutral grip. Replaced with:
+- **Band Press:** 3x12-15 — completed. Felt great. Freedom of rotation helped wrist.
+- **Face Pulls:** 3x15-20 — completed. Great.
+- **Lateral Raises:** 3x15 @ 5 lb — completed. Pain-free, felt in delts.
+- **Dead Bugs:** 3x10-12 per side — completed. No issues.
+- **Pallof Press (from standing):** 3x10-12 per side — completed. Held mostly with right hand, left rode along to avoid hard grip.
 
 ## 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.
+- **BikeErg:** 10 min — completed. Mostly Zone 3 but felt good.
 
 ## Notes
 
@@ -33,6 +34,12 @@
 - **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.
 
+## Results
+
+- **Band Press:** great sub for landmine — no wrist pain
+- **Lateral Raises:** 5 lb is the right starting weight, deconditioned delts were felt
+- **Bike:** spent more time in Zone 3 than planned, but felt fine — no hamstring complaint
+
 ## 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.