From 765c4c64f2e9d1115427f0afcb10af6be41efda4 Mon Sep 17 00:00:00 2001 From: Jacob Hinkle Date: Mon, 29 Jun 2026 08:03:13 -0400 Subject: [PATCH] Add typical week schedules for all three phases --- plans/wrist-friendly-reboot.md | 27 ++++++++++++++++++++++++++- 1 file changed, 26 insertions(+), 1 deletion(-) diff --git a/plans/wrist-friendly-reboot.md b/plans/wrist-friendly-reboot.md index cc233b4..5d53bc7 100644 --- a/plans/wrist-friendly-reboot.md +++ b/plans/wrist-friendly-reboot.md @@ -22,6 +22,14 @@ Three-phase reintroduction — prioritize connective tissue adaptation, re-estab | Wrist | No barbell bench/OHP. Neutral-grip or band variations. Grip work done separately in PT (3x/day). | | Progress trigger | All sessions pain-free for 1 week, with normal next-day recovery | +**Typical Week:** +| Day | Session | Example | +|-----|---------|---------| +| Mon | Full Body (legs) | Hip thrusts, step-ups, band press, face pulls, dead bugs, BikeErg | +| Wed | Upper Body + Core | Band press, YTWs, lateral raises, pallof press, BikeErg | +| Fri | Full Body (legs) | Heels-elevated goblet squats, step-ups, band press, lateral raises, dead bugs | +| Daily homework | 90/90s, supine piriformis stretch, glute bridges, PT grip work | + ### Phase 2: Progressive Loading (Weeks 4-8) **~Jul 23 – Aug 20** @@ -34,6 +42,14 @@ Three-phase reintroduction — prioritize connective tissue adaptation, re-estab | Grip | Reassess weekly. Add farmer's carries, dead hangs once wrist PT clears it. | | Progress trigger | All exercises at full ROM, no pain, normal recovery | +**Typical Week:** +| Day | Session | Example | +|-----|---------|---------| +| Mon | Full Body A | Squat (full depth, moderate), flat DB bench, DB rows, RDLs (partial), core | +| Wed | Full Body B | OHP (landmine/DB), pull-ups (straps), Bulgarians, face pulls, core | +| Fri | Full Body C | Deadlift (light), incline press, rows, step-ups, conditioning finisher | +| Daily homework | 90/90s as needed. Grip work reduced to 1-2x/day PRN | + ### Phase 3: Strength Building (Weeks 8+) **~Aug 20 onward** @@ -45,12 +61,21 @@ Three-phase reintroduction — prioritize connective tissue adaptation, re-estab | Key changes | Transition to Juggernaut or structured program. Main lifts: squat, bench (if wrist ready), deadlift, OHP. | | Conditioning | Trail runs/hikes, jump rope, BikeErg intervals. | +**Typical Week:** +| Day | Session | Example | +|-----|---------|---------| +| Mon | Heavy Lower | Squat (Juggernaut wave), RDL, single-leg work | +| Wed | Heavy Upper | Bench (Juggernaut wave), rows, OHP, pull-ups | +| Fri | Hypertrophy / Accessory | Volume work, lunges, conditioning finisher | +| Sat/Sun | Trail hike or ruck | Active recovery, 30-60 min | +| Conditioning | BikeErg or jump rope | 2-3x/week, 10-20 min post-workout | + ## Current Status 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: very mild discomfort on Sat, feeling ~100% today. Leg re-intro planned today with glute-emphasis warm-up. +- 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. ## References to Agent Config