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Add warm-up protocol to Day 1 plan

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Jacob Hinkle 2026-06-25 19:37:11 -04:00
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logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md
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@ -13,6 +13,15 @@
- **Ab Roller:** 3x10-15 @ bodyweight (from knees) - **Ab Roller:** 3x10-15 @ bodyweight (from knees)
- **BikeErg:** 10 min @ easy pace (Zone 1-2, just to get blood flowing) - **BikeErg:** 10 min @ easy pace (Zone 1-2, just to get blood flowing)
## Warm-Up (5-8 min)
1. **BikeErg:** 5 min easy spin — ramp up from RPE 2 to 4 then back down
2. **Mobility:**
- Arm circles / shoulder CARs (slow, controlled — tests wrist ROM)
- Leg swings (forward and side)
- Bodyweight squats (a few reps to groove the pattern)
3. **First exercise light:** Start goblet squats with just the dumbbell held in position for a few warm-up reps
## Notes ## Notes
- First session back after several months off + wrist fracture recovery (5.5 weeks post-op). - First session back after several months off + wrist fracture recovery (5.5 weeks post-op).