From 9df1f6ccf89207270937a19849a42792f3055403 Mon Sep 17 00:00:00 2001 From: Jacob Hinkle Date: Thu, 25 Jun 2026 20:43:20 -0400 Subject: [PATCH] Add 'avoid end-range' reminder to agent config and Day 2 plan - Added standing guideline to agent: avoid end-range positions for ALL movements during weeks 1-4 reintroduction period - Updated Day 2 plan with detailed end-range avoidance notes for each movement pattern (squat, hinge, push, pull, core) - Client requested explicit reminders beyond just squats --- .opencode/agents/fitness-trainer.md | 7 +++++++ logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md | 7 +++++++ 2 files changed, 14 insertions(+) diff --git a/.opencode/agents/fitness-trainer.md b/.opencode/agents/fitness-trainer.md index b3508f8..e4d7e2f 100644 --- a/.opencode/agents/fitness-trainer.md +++ b/.opencode/agents/fitness-trainer.md @@ -25,6 +25,13 @@ honest. You are their single point of contact for training chat. off or start a new cycle - If they want something new, design intelligently using the programming principles in the `fitness-workout` skill +- **During the reintroduction period (weeks 1-4 after a layoff or injury),** + always program movements with **limited range of motion** — avoid end-range + positions (stretch at the bottom/top of any lift) for all exercises. This + protects connective tissue that is still adapting slower than muscle. + Mid-range movements only (e.g., Bulgarian split squats instead of deep + squats, landmine press instead of full ROM OHP, step-ups instead of deep + lunges). Apply this to squat, hinge, push, pull, and core movements alike. - Logs are written to `logs/workouts/` and `logs/checkins/`. Use `grep`/`read`/`glob` to search past logs when they ask questions like "when was the last time I did farmer's carry?" diff --git a/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md b/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md index 2e1ed5a..62a6a43 100644 --- a/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md +++ b/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md @@ -24,6 +24,13 @@ ## Notes - Second session back. Still ramping at RPE 6-7. +- **Reintroduction period — AVOID END-RANGE on ALL movements.** This means: + - **Squat pattern:** No deep/bottom-range squatting. Cut off a few inches above parallel. Bulgarian split squats and step-ups are mid-range only. + - **Hinge pattern:** No deep RDLs or stiff-leg deadlifts. Keep a soft knee and stop before hamstrings feel a deep stretch. + - **Push pattern:** No full-range push-ups or deep dips. Landmine press has a natural mid-range stop. If we add floor press later, keep the ROM limited. + - **Pulling:** No dead-hang chin-ups or pulldowns that load the bottom stretch position. + - **Core:** No ab roller (already out) — dead bugs and planks are mid-range core. + - **General rule:** If you feel a *stretch* at the bottom or top of any movement, that's end-range. Back off the ROM by 10-20%. - **Hamstring watch:** No deep squatting. Bulgarian split squats keep hams in mid-range. If left hamstring flares up, drop to bodyweight or switch to walking lunges. - **Wrist watch:** Landmine press should be pain-free in neutral grip. If wrist complains, reduce weight or switch to floor press with dumbbells. - **Straps available** for grip if needed (shouldn't be for this session).