Jacob Hinkle
92d80f1010
- Created plans/ directory for long-term training phase planning - First plan: wrist-friendly-reboot.md — 3-phase reintroduction (tendon adaptation → progressive loading → strength building) - Agent config updated to read plans/ before designing workouts - Analysis sections updated to reference the plan file - All existing workout Analysis sections now link to plans/wrist-friendly-reboot.md
2.8 KiB
2.8 KiB
Workout: Wrist-Friendly Reboot — Day 1 (Full Body A)
Date: 2026-06-25 Program: Custom (Wrist Rehab / Re-entry) Status: Complete
Analysis
Quads, glutes, hamstrings (indirect), upper back, side delts, hips, conditioning. First session back after multi-month layoff + distal radius fracture (5.5 weeks post-op). Goal: establish baseline RPE, identify pain points, test which movements are tolerated. Phase 1 (tendon adaptation) of plans/wrist-friendly-reboot.md — all movements at RPE 6-7, mid-range only, "let pain be your guide."
Exercises
- BikeErg Warm-Up: 5 min easy — completed
- Goblet Squats: 3x10 @ 25 lb — completed. Minimal wrist pain. Felt stiffness in left knee initially (resolved by end of set after using mirror to check symmetry). Left hamstring tightness flared up after this exercise.
- Landmine Rows: 2x10/arm unweighted (both knees down), then more later standing after 90/90 stretches — completed. Left hand grip was at its limit for the session. Hamstring loosened up after 90/90 stretching, allowing standing rows later.
- Step-Ups: 1x10/leg — completed. Felt fine, no issues. (Subbed for hip thrusts due to hamstring precaution.)
- Lateral Raises: 3x15 unweighted — completed. Felt harder than expected (deconditioned delts).
- Ab Roller: Skipped — too much wrist strain.
- Hip Thrusts: Skipped — hamstring precaution.
- Nordic Curls: Skipped — hamstring precaution.
- BikeErg Cool-Down: 5-10 min easy — completed.
Warm-Up (5-8 min)
- BikeErg: 5 min easy spin — ramp up from RPE 2 to 4 then back down
- Mobility:
- Arm circles / shoulder CARs (slow, controlled — tests wrist ROM)
- Leg swings (forward and side)
- Bodyweight squats (a few reps to groove the pattern)
- 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.
Post-Workout Feedback
- Left hamstring is the clear limiter right now, not the wrist. Triggered by deep squat position (goblet squat). Resolves quickly with 90/90 glute stretching. Similar to old squat/deadlift pain pattern — likely upstream tightness (glutes/piriformis) referred to hamstring.
- Left hand grip endurance is a bottleneck — straps will be essential for pulling exercises.
- Push-ups and ab roller are out for now due to wrist ROM/pain. Options: landmine press (push), dead bugs / pallof press / leg raises (core).
- 90/90 stretches were a game-changer mid-session for hamstring relief — should be done daily and pre-workout.