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fitness-agent/logs/checkins/2026-06-26-checkin.md
Jacob Hinkle 275b604d64 Pivot Day 2 to upper body + core; log hamstring diagnostic check-in 
Day 2 modified from Full Body B to Upper Body + Core only due to
left hamstring soreness (glute inhibition / hamstring overload pattern
identified via home tests ruling out PHT and neural tension).

Check-in records the full diagnostic reasoning for future reference.
2026-06-26 08:53:20 -04:00

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Check-in: 2026-06-26

Feeling: Left hamstring still "really sore" today (stronger than Day 1's "tight"). 90/90s help partially but not fully. Soreness is ~2-4" below the sits bone, not at the bone itself. Right hamstring starting to show tightness too.

Review: Day 1 done — goblet squats triggered the hamstring flare. Deep diagnostic conversation using home tests:

  • Straight-leg hamstring stretch: pain-free (negative for PHT)
  • Slump test: negative (no neural tension)
  • Puranen-Orava (active resisted): just a stretch sensation, no pain (negative for PHT)
  • Bodyweight squat hold: no pain (compression alone isn't the trigger)
  • Single-leg bridge: hurts only when hamstrings actively engage

Diagnosis: Best fit is glute inhibition → hamstring overload pattern, not a primary hamstring injury. Glutes aren't firing properly after the layoff, so hamstrings are doing hip extension work they're not meant for. The 90/90 partial relief confirms piriformis/glute involvement. All tissue-specific tests are negative — the hamstring itself is healthy, just overworked from compensating.

Adjustments:

  • Phase 1 (now): Full rest from leg loading until pain-free at rest. Upper body + core only.
  • Daily homework: Glute bridges (unloaded) + 90/90s + supine piriformis stretch to rebuild glute activation.
  • Phase 2 (first leg day back): Glute-dominant warm-up protocol before any loaded leg work. Heels-elevated squat substitute to shift load anteriorly.
  • Modified Day 2 from "Full Body B" to "Upper Body + Core" — all leg work removed.

General notes:

  • Tendon adaptation reminder: tendons adapt 3-5x slower than muscle. Peak injury risk is weeks 3-6 of return (Stronger by Science, MesoStrength).
  • If unsure about diagnosis, one sports PT session would be low-cost, high-value.

Next session: logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md (modified — Upper Body + Core)