Jacob Hinkle
275b604d64
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.
3.1 KiB
3.1 KiB
Workout: Wrist-Friendly Reboot — Day 2 (Upper Body + Core)
Date: 2026-06-26 (Friday) Program: Custom (Wrist Rehab / Re-entry) Status: Plan — Modified
Warm-Up (5-8 min)
- BikeErg: 5 min easy spin — ramp up from RPE 2 to 4 then back down
- 90/90 Stretches: 2 min each side (proven game-changer from Day 1)
- Mobility:
- Arm circles / shoulder CARs (test wrist ROM)
- Supine piriformis stretch — 30s each side (new — targets piriformis differently than 90/90)
- Glute bridges — 2x15 (wake up glutes without loading hams)
Exercises
- Landmine Press: 3x10-12 per arm @ 25-35 lb each side. Neutral wrist pressing — safe alternative to OHP/bench. Start light, focus on control.
- Face Pulls: 3x15-20 @ light band or very light weight. Upper back / rear delt health.
- Lateral Raises: 3x15 @ light weight or unweighted. (Noted as harder than expected on Day 1 — deconditioned delts. That's fine, this builds back fast.)
- Dead Bugs: 3x10-12 per side @ bodyweight. Core stability, zero wrist load.
- Pallof Press (from half-kneeling): 3x10-12 per side @ light band or cable. Anti-rotation core, zero wrist stress.
Conditioning
- BikeErg: 10 min easy pace (Zone 1-2). Smallest hamstring demand of any leg-based cardio — isolated hip flexion, no hip hinge or compression.
Notes
- 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.
- Reintroduction principle: RPE 6-7. Everything stays light and controlled.
- No leg loading today — first time back, caution is better than setback.
- Wrist watch: Landmine press should be pain-free in neutral grip. If wrist complains, reduce weight.
- Straps available for grip if needed (shouldn't be for these exercises).
- If feeling energetic, add 1-2 more sets or extend the BikeErg to 15 min. Don't add leg work.
Why No Legs Today
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.
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.
Adjustments from Day 1 Feedback
- ❌ No goblet squats (deep squat position triggered hamstring)
- ❌ No Bulgarian split squats (swapped out — hamstring rest day)
- ❌ No step-ups (swapped out — hamstring rest day)
- ❌ No ab roller (wrist strain)
- ❌ No push-ups (wrist ROM limitation)
- ✅ 90/90 stretches pre-workout (proven to release hamstring)
- ✅ Supine piriformis stretch added (new — catches what 90/90 might miss)
- ✅ Landmine press instead of bench/push (neutral wrist)
- ✅ Dead bugs + Pallof press (core, zero wrist load)
- ✅ BikeErg for conditioning (minimal hamstring demand)