# Workout: Upper Body + Core (Variant B)
**Date:** 2026-06-27 (Saturday)
**Program:** Custom (Wrist Rehab / Re-entry)
**Status:** Plan

## Analysis
Shoulders (all three heads + rotator cuff via YTWs), upper back, core. Continue upper body development while hamstring recovers; introduce YTWs as a shoulder health / rotator cuff stimulus. Reintroduction phase, still avoiding leg load until hamstring is pain-free. Rotating core and accessory exercises across sessions for variety while maintaining the same RPE 6-7 ceiling.

## Warm-Up (5-8 min)

1. **BikeErg:** 5 min easy spin — ramp up from RPE 2 to 4 then back down
2. **90/90 Stretches:** 2 min each side
3. **Supine piriformis stretch:** 30s each side
4. **Glute bridges:** 2x15 (wake up glutes, keep hams relaxed)
5. **Arm circles / shoulder CARs:** test wrist ROM

## Exercises

- **Band Press:** 3x12-15. Same as yesterday — zero wrist compression, felt great.
- **YTWs (unweighted or 2-3 lb):** 3x8-10 each letter. New exercise — shoulder health / rotator cuff / upper back.
  - **Y:** Arms at ~135° angle (overhead Y — like you're reaching for something high). Squeeze shoulder blades together.
  - **T:** Arms out to sides at 90°, palms forward. Squeeze upper back.
  - **W:** Elbows bent at 90°, pull elbows back toward waist. Squeeze mid-back / rear delts.
  - Can do standing (slight forward lean) or lying prone on an incline bench — whichever feels better.
- **Face Pulls:** 3x15-20 @ light band or cable. Rear delt health.
- **Lateral Raises:** 3x15 @ 5 lb. Felt good yesterday, pain-free in wrist.
- **Dead Bugs:** 3x10-12 per side @ bodyweight. Core stability, zero wrist load.
- **BikeErg:** 10 min easy (try to stay Zone 1-2 today).

## Notes

- Hamstring still has mild discomfort — no leg loading, continue letting it settle.
- YTWs are new — take them slow, focus on the squeeze, not the weight.
- Same grip rules: minimal left hand demand. Straps available if needed.
- If anything hurts (wrist, hamstring, shoulder), stop or sub it out.
- Total session ~45 min.

## Adjustments from Day 2 Feedback

- ✅ Band press confirmed as the pressing alternative (no wrist compression)
- ✅ Lateral raises at 5 lb — good starting weight
- 🆕 YTWs added — shoulder health / new stimulus
- 🆕 Pallof Press swapped out for Dead Bugs only (alternating core exercises each session)
- ❌ Still no leg work (hamstring mild discomfort — not yet pain-free)