Jacob Hinkle
2c481cb018
- 3x10 goblet squats @ 25# (minimal wrist pain) - Landmine rows unweighted (grip at limit, hamstring relieved by 90/90 stretch) - Step-ups, lateral raises done; ab roller/hip thrusts/nordics skipped - Key insights: hamstring is limiter (not wrist), 90/90 stretches essential, push-ups/ab roller out
41 lines
2.4 KiB
Markdown
41 lines
2.4 KiB
Markdown
# Workout: Wrist-Friendly Reboot — Day 1 (Full Body A)
|
|
**Date:** 2026-06-25
|
|
**Program:** Custom (Wrist Rehab / Re-entry)
|
|
**Status:** Complete
|
|
|
|
## Exercises
|
|
|
|
- **BikeErg Warm-Up:** 5 min easy — completed
|
|
- **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.
|
|
- **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.
|
|
- **Step-Ups:** 1x10/leg — completed. Felt fine, no issues. (Subbed for hip thrusts due to hamstring precaution.)
|
|
- **Lateral Raises:** 3x15 unweighted — completed. Felt harder than expected (deconditioned delts).
|
|
- **Ab Roller:** Skipped — too much wrist strain.
|
|
- **Hip Thrusts:** Skipped — hamstring precaution.
|
|
- **Nordic Curls:** Skipped — hamstring precaution.
|
|
- **BikeErg Cool-Down:** 5-10 min easy — completed.
|
|
|
|
## Warm-Up (5-8 min)
|
|
|
|
1. **BikeErg:** 5 min easy spin — ramp up from RPE 2 to 4 then back down
|
|
2. **Mobility:**
|
|
- Arm circles / shoulder CARs (slow, controlled — tests wrist ROM)
|
|
- Leg swings (forward and side)
|
|
- Bodyweight squats (a few reps to groove the pattern)
|
|
3. **First exercise light:** Start goblet squats with just the dumbbell held in position for a few warm-up reps
|
|
|
|
## Notes
|
|
|
|
- First session back after several months off + wrist fracture recovery (5.5 weeks post-op).
|
|
- Everything at RPE 6-7. Re-entry, not a PR push.
|
|
- **Pain = guide** — if any exercise causes wrist pain, stop, lighten, or sub it out.
|
|
- Use straps for any pulling exercise if grip is an issue.
|
|
- Total time should be ~45-60 minutes.
|
|
|
|
## Post-Workout Feedback
|
|
|
|
- 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.
|
|
- Left hand grip endurance is a bottleneck — straps will be essential for pulling exercises.
|
|
- 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).
|
|
- 90/90 stretches were a game-changer mid-session for hamstring relief — should be done daily and pre-workout.
|