1.6 KiB
1.6 KiB
Workout: Leg Re-intro (Day 4)
Date: 2026-06-29 (Monday) Program: Custom (Wrist Rehab / Re-entry) Status: Plan
Analysis
Glutes, quads, hamstrings (indirect), core, conditioning. First leg session after 3 days of hamstring rest — testing tolerance with a glute-dominant warm-up and mid-range movements only. Phase 1 of plans/wrist-friendly-reboot.md: RPE 6-7, avoid end-range, prioritize pain-free movement. No direct hamstring isolation.
Warm-Up (5-8 min)
- BikeErg: 3 min easy spin
- Glute activation series:
- Glute bridges (hold top for 3s, squeeze) — 2x15
- 90/90 stretches — 2 min each side
- Supine piriformis stretch — 30s each side
- Leg swings — forward and side (test hamstring ROM)
Exercises
- Hip Thrusts: 3x10-12 @ bodyweight. Flat back, drive through heels, squeeze glutes at top. Mid-range glute work — if any hamstring discomfort, stop immediately.
- Step-Ups: 2x10 per leg @ bodyweight. Low box (~6-8"), pain-free on Day 1.
- Band Press: 3x12-15. Proven wrist-safe. Keeps pressing frequency going.
- Dead Bugs: 3x10-12 per side @ bodyweight. Core stability, zero wrist.
- BikeErg: 5-10 min easy (Zone 1-2). If hamstring feels fine during the workout, keep this as a cool-down only.
Notes
- Hamstring watch: This is a test session. If ANY pain returns at any point, stop that exercise and sub in upper body work instead.
- No deep squat, no RDL, no Bulgarians, no direct hamstring work.
- Grip: Minimal left hand demand — PT handles grip work separately.
- Goal: Get through the session pain-free, assess how it feels tomorrow.
- Total session ~45 min.