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fitness-agent/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md
Jacob Hinkle 3123486420 Add Day 2 plan: Bulgarian split squats, landmine press, step-ups 
- Adjustments from Day 1 feedback incorporated
- 90/90 stretches added to warm-up (proven hamstring relief)
- No deep squatting, no ab roller, no push-ups per Day 1 results
- Refs include evidence links for tendon lag and return-to-training protocols
2026-06-25 20:42:13 -04:00

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Workout: Wrist-Friendly Reboot — Day 2 (Full Body B)

Date: 2026-06-26 (Friday) or 2026-06-27 (Saturday) Program: Custom (Wrist Rehab / Re-entry) Status: Plan

Warm-Up (5-8 min)

  1. BikeErg: 5 min easy spin — ramp up from RPE 2 to 4 then back down
  2. 90/90 Stretches: 2 min each side (proven game-changer from Day 1)
  3. Mobility:
    • Arm circles / shoulder CARs (test wrist ROM)
    • Leg swings (forward and side)
    • Glute bridges (wake up the glutes before loading)

Exercises

  • Bulgarian Split Squats: 3x8-10 per leg @ bodyweight or light dumbbell (10-20 lb). Mid-range quad/glute work — avoids deep hamstring stretch from goblet squats.
  • Landmine Press: 3x10-12 per arm @ 25-35 lb each side. Neutral wrist pressing — safe alternative to OHP/bench. Start light, focus on control.
  • Step-Ups: 2x10-12 per leg @ bodyweight or light dumbbell. Felt great on Day 1, adding a bit more volume.
  • Face Pulls: 3x15-20 @ light band or light weight. Upper back / rear delt health.
  • Dead Bugs: 3x10-12 per side @ bodyweight. Core stability, zero wrist load.
  • RowErg or BikeErg: 10 min easy pace (Zone 1-2) for conditioning.

Notes

  • Second session back. Still ramping at RPE 6-7.
  • Hamstring watch: No deep squatting. Bulgarian split squats keep hams in mid-range. If left hamstring flares up, drop to bodyweight or switch to walking lunges.
  • Wrist watch: Landmine press should be pain-free in neutral grip. If wrist complains, reduce weight or switch to floor press with dumbbells.
  • Straps available for grip if needed (shouldn't be for this session).
  • If feeling good, can add a 4th set to any exercise.

Adjustments from Day 1 Feedback

  • ❌ No goblet squats (deep squat position triggered hamstring)
  • ❌ No ab roller (wrist strain)
  • ❌ No push-ups (wrist ROM limitation)
  • ✅ 90/90 stretches pre-workout (proven to release hamstring)
  • ✅ Landmine press instead of bench/push (neutral wrist)
  • ✅ Dead bugs instead of ab roller (no wrist load)