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.
54 lines
3.1 KiB
Markdown
54 lines
3.1 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:** Plan — Modified
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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:** 3x10-12 per arm @ 25-35 lb each side. Neutral wrist pressing — safe alternative to OHP/bench. Start light, focus on control.
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- **Face Pulls:** 3x15-20 @ light band or very light weight. Upper back / rear delt health.
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- **Lateral Raises:** 3x15 @ light weight or unweighted. (Noted as harder than expected on Day 1 — deconditioned delts. That's fine, this builds back fast.)
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- **Dead Bugs:** 3x10-12 per side @ bodyweight. Core stability, zero wrist load.
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- **Pallof Press (from half-kneeling):** 3x10-12 per side @ light band or cable. Anti-rotation core, zero wrist stress.
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## Conditioning
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- **BikeErg:** 10 min easy pace (Zone 1-2). Smallest hamstring demand of any leg-based cardio — isolated hip flexion, no hip hinge or compression.
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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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## 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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