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

@@ -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?"

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).