# Workout: Leg Re-intro (Day 4)
**Date:** 2026-06-29 (Monday)
**Program:** Custom (Wrist Rehab / Re-entry)
**Status:** Plan

## Analysis
Glutes, quads, hamstrings (indirect), core, conditioning. First leg session after 3 days of hamstring rest — testing tolerance with a glute-dominant warm-up and mid-range movements only. Phase 1 of `plans/wrist-friendly-reboot.md`: RPE 6-7, avoid end-range, prioritize pain-free movement. No direct hamstring isolation.

## Warm-Up (5-8 min)

1. **BikeErg:** 3 min easy spin
2. **Glute activation series:**
   - Glute bridges (hold top for 3s, squeeze) — 2x15
   - 90/90 stretches — 2 min each side
   - Supine piriformis stretch — 30s each side
3. **Leg swings** — forward and side (test hamstring ROM)

## Exercises

- **Hip Thrusts:** 3x10-12 @ bodyweight. Flat back, drive through heels, squeeze glutes at top. Mid-range glute work — if any hamstring discomfort, stop immediately.
- **Step-Ups:** 2x10 per leg @ bodyweight. Low box (~6-8"), pain-free on Day 1.
- **Band Press:** 3x12-15. Proven wrist-safe. Keeps pressing frequency going.
- **Dead Bugs:** 3x10-12 per side @ bodyweight. Core stability, zero wrist.
- **BikeErg:** 5-10 min easy (Zone 1-2). If hamstring feels fine during the workout, keep this as a cool-down only.

## Notes

- **Hamstring watch:** This is a test session. If ANY pain returns at any point, stop that exercise and sub in upper body work instead.
- **No deep squat, no RDL, no Bulgarians, no direct hamstring work.**
- **Grip:** Minimal left hand demand — PT handles grip work separately.
- **Goal:** Get through the session pain-free, assess how it feels tomorrow.
- Total session ~45 min.