# Workout: Wrist-Friendly Reboot — Day 2 (Upper Body + Core)
**Date:** 2026-06-26 (Friday)
**Program:** Custom (Wrist Rehab / Re-entry)
**Status:** Plan — Modified

## 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 (proven game-changer from Day 1)
3. **Mobility:**
   - Arm circles / shoulder CARs (test wrist ROM)
   - Supine piriformis stretch — 30s each side (new — targets piriformis differently than 90/90)
   - Glute bridges — 2x15 (wake up glutes without loading hams)

## Exercises

- **Landmine Press:** 3x10-12 per arm @ 25-35 lb each side. Neutral wrist pressing — safe alternative to OHP/bench. Start light, focus on control.
- **Face Pulls:** 3x15-20 @ light band or very light weight. Upper back / rear delt health.
- **Lateral Raises:** 3x15 @ light weight or unweighted. (Noted as harder than expected on Day 1 — deconditioned delts. That's fine, this builds back fast.)
- **Dead Bugs:** 3x10-12 per side @ bodyweight. Core stability, zero wrist load.
- **Pallof Press (from half-kneeling):** 3x10-12 per side @ light band or cable. Anti-rotation core, zero wrist stress.

## Conditioning

- **BikeErg:** 10 min easy pace (Zone 1-2). Smallest hamstring demand of any leg-based cardio — isolated hip flexion, no hip hinge or compression.

## Notes

- **Hamstring rest day.** Not pushing through. The "really sore" signal (vs. "tight" on Day 1) means the glute/piriformis referral is still active. Let it settle.
- **Reintroduction principle:** RPE 6-7. Everything stays light and controlled.
- **No leg loading today** — first time back, caution is better than setback.
- **Wrist watch:** Landmine press should be pain-free in neutral grip. If wrist complains, reduce weight.
- **Straps available** for grip if needed (shouldn't be for these exercises).
- If feeling energetic, add 1-2 more sets or extend the BikeErg to 15 min. Don't add leg work.

## Why No Legs Today

Left hamstring is "really sore" — a stronger signal than Day 1's "tight." The trigger mechanism (deep hip flexion from goblet squats) is consistent, and the referral pattern (no tender spot in hamstring belly, releases with 90/90s) points to glute/piriformis compressing the sciatic nerve.

Best response: **let the irritated tissue settle.** Loading it at reduced ROM today risks turning a 2-day recovery into a 2-week layoff. Daily 90/90s + supine piriformis stretch + glute bridges at home between now and next session is the fastest path back to leg day.

## Adjustments from Day 1 Feedback

- ❌ No goblet squats (deep squat position triggered hamstring)
- ❌ No Bulgarian split squats (swapped out — hamstring rest day)
- ❌ No step-ups (swapped out — hamstring rest day)
- ❌ No ab roller (wrist strain)
- ❌ No push-ups (wrist ROM limitation)
- ✅ 90/90 stretches pre-workout (proven to release hamstring)
- ✅ Supine piriformis stretch added (new — catches what 90/90 might miss)
- ✅ Landmine press instead of bench/push (neutral wrist)
- ✅ Dead bugs + Pallof press (core, zero wrist load)
- ✅ BikeErg for conditioning (minimal hamstring demand)