# Workout: Wrist-Friendly Reboot — Day 2 (Full Body B)
**Date:** 2026-06-26 (Friday) or 2026-06-27 (Saturday)
**Program:** Custom (Wrist Rehab / Re-entry)
**Status:** Plan

## 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)
   - Leg swings (forward and side)
   - Glute bridges (wake up the glutes before loading)

## Exercises

- **Bulgarian Split Squats:** 3x8-10 per leg @ bodyweight or light dumbbell (10-20 lb). Mid-range quad/glute work — avoids deep hamstring stretch from goblet squats.
- **Landmine Press:** 3x10-12 per arm @ 25-35 lb each side. Neutral wrist pressing — safe alternative to OHP/bench. Start light, focus on control.
- **Step-Ups:** 2x10-12 per leg @ bodyweight or light dumbbell. Felt great on Day 1, adding a bit more volume.
- **Face Pulls:** 3x15-20 @ light band or light weight. Upper back / rear delt health.
- **Dead Bugs:** 3x10-12 per side @ bodyweight. Core stability, zero wrist load.
- **RowErg or BikeErg:** 10 min easy pace (Zone 1-2) for conditioning.

## Notes

- Second session back. Still ramping at RPE 6-7.
- **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).
- If feeling good, can add a 4th set to any exercise.

## Adjustments from Day 1 Feedback

- ❌ No goblet squats (deep squat position triggered hamstring)
- ❌ No ab roller (wrist strain)
- ❌ No push-ups (wrist ROM limitation)
- ✅ 90/90 stretches pre-workout (proven to release hamstring)
- ✅ Landmine press instead of bench/push (neutral wrist)
- ✅ Dead bugs instead of ab roller (no wrist load)