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
44 lines
2.8 KiB
Markdown
44 lines
2.8 KiB
Markdown
# Workout: Wrist-Friendly Reboot — Day 1 (Full Body A)
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**Date:** 2026-06-25
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**Program:** Custom (Wrist Rehab / Re-entry)
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**Status:** Complete
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## Analysis
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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."
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## Exercises
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- **BikeErg Warm-Up:** 5 min easy — completed
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- **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.
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- **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.
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- **Step-Ups:** 1x10/leg — completed. Felt fine, no issues. (Subbed for hip thrusts due to hamstring precaution.)
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- **Lateral Raises:** 3x15 unweighted — completed. Felt harder than expected (deconditioned delts).
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- **Ab Roller:** Skipped — too much wrist strain.
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- **Hip Thrusts:** Skipped — hamstring precaution.
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- **Nordic Curls:** Skipped — hamstring precaution.
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- **BikeErg Cool-Down:** 5-10 min easy — completed.
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## Warm-Up (5-8 min)
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1. **BikeErg:** 5 min easy spin — ramp up from RPE 2 to 4 then back down
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2. **Mobility:**
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- Arm circles / shoulder CARs (slow, controlled — tests wrist ROM)
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- Leg swings (forward and side)
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- Bodyweight squats (a few reps to groove the pattern)
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3. **First exercise light:** Start goblet squats with just the dumbbell held in position for a few warm-up reps
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## Notes
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- First session back after several months off + wrist fracture recovery (5.5 weeks post-op).
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- Everything at RPE 6-7. Re-entry, not a PR push.
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- **Pain = guide** — if any exercise causes wrist pain, stop, lighten, or sub it out.
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- Use straps for any pulling exercise if grip is an issue.
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- Total time should be ~45-60 minutes.
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## Post-Workout Feedback
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- 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.
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- Left hand grip endurance is a bottleneck — straps will be essential for pulling exercises.
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- 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).
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- 90/90 stretches were a game-changer mid-session for hamstring relief — should be done daily and pre-workout.
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