# Workout: Wrist-Friendly Reboot — Day 1 (Full Body A)
**Date:** 2026-06-25
**Program:** Custom (Wrist Rehab / Re-entry)
**Status:** Plan

## Exercises

- **Goblet Squats:** 3x10-12 @ 30-40 lb dumbbell (cupped in both hands — easy on wrist)
- **Landmine Rows:** 3x10-12 per arm @ 45-65 lb (neutral grip, start with just the bar)
- **Hip Thrusts:** 3x15 @ 135 lb (barbell with pad or dumbbell on hips)
- **Nordic Curls:** 3xAMAP @ bodyweight (use assisted band if needed on the Freak Athlete bench)
- **Lateral Raises:** 3x15 @ 10-15 lb dumbbells (controlled, no wrist strain)
- **Ab Roller:** 3x10-15 @ bodyweight (from knees)
- **BikeErg:** 10 min @ easy pace (Zone 1-2, just to get blood flowing)

## Warm-Up (5-8 min)

1. **BikeErg:** 5 min easy spin — ramp up from RPE 2 to 4 then back down
2. **Mobility:**
   - Arm circles / shoulder CARs (slow, controlled — tests wrist ROM)
   - Leg swings (forward and side)
   - Bodyweight squats (a few reps to groove the pattern)
3. **First exercise light:** Start goblet squats with just the dumbbell held in position for a few warm-up reps

## Notes

- First session back after several months off + wrist fracture recovery (5.5 weeks post-op).
- Everything at RPE 6-7. Re-entry, not a PR push.
- **Pain = guide** — if any exercise causes wrist pain, stop, lighten, or sub it out.
- Use straps for any pulling exercise if grip is an issue.
- Total time should be ~45-60 minutes.