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Add typical week schedules for all three phases

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Jacob Hinkle 2026-06-29 08:03:13 -04:00
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plans/wrist-friendly-reboot.md
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@ -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). | | 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 | | 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) ### Phase 2: Progressive Loading (Weeks 4-8)
**~Jul 23 – Aug 20** **~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. | | 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 | | 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+) ### Phase 3: Strength Building (Weeks 8+)
**~Aug 20 onward** **~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. | | 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. | | 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 ## Current Status
As of 2026-06-29 (Monday): **Week 2 of Phase 1** As of 2026-06-29 (Monday): **Week 2 of Phase 1**
- 2 upper body sessions completed (pain-free) - 2 upper body sessions completed (pain-free)
- 1 full body session completed (hamstring triggered, now resolved) - 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. - Wrist: band press works great. Landmine press causes ulnar compression pain. Grip work in PT 3x/day.
## References to Agent Config ## References to Agent Config