# Plan: Wrist-Friendly Reboot

**Started:** 2026-06-25
**Context:** Returning after multi-month layoff + distal radius fracture (5/16/2026, 5.5 weeks post-op at start). Left hamstring glute-referral pattern emerged Day 1.

## Overview

Three-phase reintroduction — prioritize connective tissue adaptation, re-establish motor patterns, then build strength. Each phase has a minimum duration; progress only when the current phase is tolerated pain-free.

## Phases

### Phase 1: Tendon Adaptation & Reintroduction (Weeks 1-4)
**~Jun 25 – Jul 23**

| Element | Guideline |
|---------|-----------|
| Intensity | RPE 6-7, sub-50% estimated 1RM |
| ROM | Mid-range only. Avoid end-range (stretch at bottom/top of any movement) |
| Volume | Maintenance zone (4-6 sets/muscle group/week) |
| Key constraints | No deep squat, no push-ups, no ab roller, no heavy grip. Landmine/band press for pushing. Dead bugs for core. Straps on all pulls. |
| Legs currently | Hamstring rest until pain-free at rest. Then re-introduce via glute-emphasis warm-up + mid-range movements (hip thrusts, step-ups, heels-elevated squats). |
| Wrist | No barbell bench/OHP. Neutral-grip or band variations. Grip work done separately in PT (3x/day). |
| Progress trigger | All sessions pain-free for 1 week, with normal next-day recovery |

**Typical Week:**
| Day | Session | Example |
|-----|---------|---------|
| Mon | Full Body (legs) | Hip thrusts, step-ups, band press, face pulls, dead bugs, BikeErg |
| Wed | Upper Body + Core | Band press, YTWs, lateral raises, pallof press, BikeErg |
| Fri | Full Body (legs) | Heels-elevated goblet squats, step-ups, band press, lateral raises, dead bugs |
| Daily homework | 90/90s, supine piriformis stretch, glute bridges, PT grip work |

### Phase 2: Progressive Loading (Weeks 4-8)
**~Jul 23 – Aug 20**

| Element | Guideline |
|---------|-----------|
| Intensity | RPE 7-8, 60-75% estimated 1RM |
| ROM | Gradually reintroduce full ROM over the phase |
| Volume | Minimum effective to maximum adaptive (8-12 sets/muscle group/week) |
| Key changes | Reintroduce barbell bench and OHP (landmine or dumbbell variants if wrist still issues). Full squat depth as tolerated. Begin direct hamstring work (RDLs from blocks, Nordic curls at partial ROM). |
| Grip | Reassess weekly. Add farmer's carries, dead hangs once wrist PT clears it. |
| Progress trigger | All exercises at full ROM, no pain, normal recovery |

**Typical Week:**
| Day | Session | Example |
|-----|---------|---------|
| Mon | Full Body A | Squat (full depth, moderate), flat DB bench, DB rows, RDLs (partial), core |
| Wed | Full Body B | OHP (landmine/DB), pull-ups (straps), Bulgarians, face pulls, core |
| Fri | Full Body C | Deadlift (light), incline press, rows, step-ups, conditioning finisher |
| Daily homework | 90/90s as needed. Grip work reduced to 1-2x/day PRN |

### Phase 3: Strength Building (Weeks 8+)
**~Aug 20 onward**

| Element | Guideline |
|---------|-----------|
| Intensity | RPE 8-9, 75-85% training max |
| ROM | Full ROM on all lifts |
| Volume | Maximum adaptive (12-18 sets/muscle group/week) |
| Key changes | Transition to Juggernaut or structured program. Main lifts: squat, bench (if wrist ready), deadlift, OHP. |
| Conditioning | Trail runs/hikes, jump rope, BikeErg intervals. |

**Typical Week:**
| Day | Session | Example |
|-----|---------|---------|
| Mon | Heavy Lower | Squat (Juggernaut wave), RDL, single-leg work |
| Wed | Heavy Upper | Bench (Juggernaut wave), rows, OHP, pull-ups |
| Fri | Hypertrophy / Accessory | Volume work, lunges, conditioning finisher |
| Sat/Sun | Trail hike or ruck | Active recovery, 30-60 min |
| Conditioning | BikeErg or jump rope | 2-3x/week, 10-20 min post-workout |

## Current Status

As of 2026-06-29 (Monday): **Week 2 of Phase 1**
- 2 upper body sessions completed (pain-free)
- 1 full body session completed (hamstring triggered, now resolved)
- Hamstring: feeling ~100% today. Leg re-intro planned.
- Wrist: band press works great. Landmine press causes ulnar compression pain. Grip work in PT 3x/day.

## References to Agent Config

- `reintroduction period (weeks 1-4)` guideline in agent config maps to Phase 1
- `left hand grip limitation` guideline applies through Phase 1 and into Phase 2
- Check-in on grip progression: early this week (Mon/Tue)
- Hamstring rehab: glute activation pattern, not tendinopathy