- Created plans/ directory for long-term training phase planning
- First plan: wrist-friendly-reboot.md — 3-phase reintroduction (tendon adaptation → progressive loading → strength building)
- Agent config updated to read plans/ before designing workouts
- Analysis sections updated to reference the plan file
- All existing workout Analysis sections now link to plans/wrist-friendly-reboot.md
- Updated agent config log format template to include Analysis section
- Added Analysis to all existing workout plans (Day 1, Day 2, Day 3)
- Each Analysis lists: muscles targeted, session goal, how it fits broader strategy
- Analysis to be kept current if plan changes mid-session
Day 2 modified from Full Body B to Upper Body + Core only due to
left hamstring soreness (glute inhibition / hamstring overload pattern
identified via home tests ruling out PHT and neural tension).
Check-in records the full diagnostic reasoning for future reference.
- 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
- Adjustments from Day 1 feedback incorporated
- 90/90 stretches added to warm-up (proven hamstring relief)
- No deep squatting, no ab roller, no push-ups per Day 1 results
- Refs include evidence links for tendon lag and return-to-training protocols
