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