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
64 lines
3.5 KiB
Markdown
64 lines
3.5 KiB
Markdown
# Workout: Wrist-Friendly Reboot — Day 2 (Upper Body + Core)
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**Date:** 2026-06-26 (Friday)
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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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Front/side/rear delts, upper back/traps, core (anti-rotation), conditioning. Hamstring rest day after Day 1 triggered referred pain — maintain upper body stimulus while letting hamstring settle without interruption. Phase 1 (`plans/wrist-friendly-reboot.md`) — glute-dominant warm-up preps for eventual leg re-introduction without loading hamstrings directly.
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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. **90/90 Stretches:** 2 min each side (proven game-changer from Day 1)
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3. **Mobility:**
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- Arm circles / shoulder CARs (test wrist ROM)
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- Supine piriformis stretch — 30s each side (new — targets piriformis differently than 90/90)
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- Glute bridges — 2x15 (wake up glutes without loading hams)
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## Exercises
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- ~~**Landmine Press:**~~ Swapped — ulnar side of wrist too tender for compression in the neutral grip. Replaced with:
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- **Band Press:** 3x12-15 — completed. Felt great. Freedom of rotation helped wrist.
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- **Face Pulls:** 3x15-20 — completed. Great.
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- **Lateral Raises:** 3x15 @ 5 lb — completed. Pain-free, felt in delts.
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- **Dead Bugs:** 3x10-12 per side — completed. No issues.
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- **Pallof Press (from standing):** 3x10-12 per side — completed. Held mostly with right hand, left rode along to avoid hard grip.
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## Conditioning
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- **BikeErg:** 10 min — completed. Mostly Zone 3 but felt good.
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## Notes
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- **Hamstring rest day.** Not pushing through. The "really sore" signal (vs. "tight" on Day 1) means the glute/piriformis referral is still active. Let it settle.
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- **Reintroduction principle:** RPE 6-7. Everything stays light and controlled.
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- **No leg loading today** — first time back, caution is better than setback.
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- **Wrist watch:** Landmine press should be pain-free in neutral grip. If wrist complains, reduce weight.
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- **Straps available** for grip if needed (shouldn't be for these exercises).
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- If feeling energetic, add 1-2 more sets or extend the BikeErg to 15 min. Don't add leg work.
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## Results
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- **Band Press:** great sub for landmine — no wrist pain
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- **Lateral Raises:** 5 lb is the right starting weight, deconditioned delts were felt
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- **Bike:** spent more time in Zone 3 than planned, but felt fine — no hamstring complaint
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## Why No Legs Today
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Left hamstring is "really sore" — a stronger signal than Day 1's "tight." The trigger mechanism (deep hip flexion from goblet squats) is consistent, and the referral pattern (no tender spot in hamstring belly, releases with 90/90s) points to glute/piriformis compressing the sciatic nerve.
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Best response: **let the irritated tissue settle.** Loading it at reduced ROM today risks turning a 2-day recovery into a 2-week layoff. Daily 90/90s + supine piriformis stretch + glute bridges at home between now and next session is the fastest path back to leg day.
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## Adjustments from Day 1 Feedback
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- ❌ No goblet squats (deep squat position triggered hamstring)
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- ❌ No Bulgarian split squats (swapped out — hamstring rest day)
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- ❌ No step-ups (swapped out — hamstring rest day)
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- ❌ No ab roller (wrist strain)
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- ❌ No push-ups (wrist ROM limitation)
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- ✅ 90/90 stretches pre-workout (proven to release hamstring)
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- ✅ Supine piriformis stretch added (new — catches what 90/90 might miss)
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- ✅ Landmine press instead of bench/push (neutral wrist)
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- ✅ Dead bugs + Pallof press (core, zero wrist load)
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- ✅ BikeErg for conditioning (minimal hamstring demand)
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