fitness-agent/plans/wrist-friendly-reboot.md

Plan: Wrist-Friendly Reboot

Started: 2026-06-25 Context: Returning after multi-month layoff + distal radius fracture (5/16/2026, 5.5 weeks post-op at start). Left hamstring glute-referral pattern emerged Day 1.

Overview

Three-phase reintroduction — prioritize connective tissue adaptation, re-establish motor patterns, then build strength. Each phase has a minimum duration; progress only when the current phase is tolerated pain-free.

Phases

Phase 1: Tendon Adaptation & Reintroduction (Weeks 1-4)

~Jun 25 – Jul 23

Element	Guideline
Intensity	RPE 6-7, sub-50% estimated 1RM
ROM	Mid-range only. Avoid end-range (stretch at bottom/top of any movement)
Volume	Maintenance zone (4-6 sets/muscle group/week)
Key constraints	No deep squat, no push-ups, no ab roller, no heavy grip. Landmine/band press for pushing. Dead bugs for core. Straps on all pulls.
Legs currently	Hamstring rest until pain-free at rest. Then re-introduce via glute-emphasis warm-up + mid-range movements (hip thrusts, step-ups, heels-elevated squats).
Wrist	No barbell bench/OHP. Neutral-grip or band variations. Grip work done separately in PT (3x/day).
Progress trigger	All sessions pain-free for 1 week, with normal next-day recovery

Typical Week:

Day	Session	Example
Mon	Full Body (legs)	Hip thrusts, step-ups, band press, face pulls, dead bugs, BikeErg
Wed	Upper Body + Core	Band press, YTWs, lateral raises, pallof press, BikeErg
Fri	Full Body (legs)	Heels-elevated goblet squats, step-ups, band press, lateral raises, dead bugs
Daily homework	90/90s, supine piriformis stretch, glute bridges, PT grip work

Phase 2: Progressive Loading (Weeks 4-8)

~Jul 23 – Aug 20

Element	Guideline
Intensity	RPE 7-8, 60-75% estimated 1RM
ROM	Gradually reintroduce full ROM over the phase
Volume	Minimum effective to maximum adaptive (8-12 sets/muscle group/week)
Key changes	Reintroduce barbell bench and OHP (landmine or dumbbell variants if wrist still issues). Full squat depth as tolerated. Begin direct hamstring work (RDLs from blocks, Nordic curls at partial ROM).
Grip	Reassess weekly. Add farmer's carries, dead hangs once wrist PT clears it.
Progress trigger	All exercises at full ROM, no pain, normal recovery

Typical Week:

Day	Session	Example
Mon	Full Body A	Squat (full depth, moderate), flat DB bench, DB rows, RDLs (partial), core
Wed	Full Body B	OHP (landmine/DB), pull-ups (straps), Bulgarians, face pulls, core
Fri	Full Body C	Deadlift (light), incline press, rows, step-ups, conditioning finisher
Daily homework	90/90s as needed. Grip work reduced to 1-2x/day PRN

Phase 3: Strength Building (Weeks 8+)

~Aug 20 onward

Element	Guideline
Intensity	RPE 8-9, 75-85% training max
ROM	Full ROM on all lifts
Volume	Maximum adaptive (12-18 sets/muscle group/week)
Key changes	Transition to Juggernaut or structured program. Main lifts: squat, bench (if wrist ready), deadlift, OHP.
Conditioning	Trail runs/hikes, jump rope, BikeErg intervals.

Typical Week:

Day	Session	Example
Mon	Heavy Lower	Squat (Juggernaut wave), RDL, single-leg work
Wed	Heavy Upper	Bench (Juggernaut wave), rows, OHP, pull-ups
Fri	Hypertrophy / Accessory	Volume work, lunges, conditioning finisher
Sat/Sun	Trail hike or ruck	Active recovery, 30-60 min
Conditioning	BikeErg or jump rope	2-3x/week, 10-20 min post-workout

Current Status

As of 2026-06-29 (Monday): Week 2 of Phase 1

• 2 upper body sessions completed (pain-free)
• 1 full body session completed (hamstring triggered, now resolved)
• Hamstring: feeling ~100% as of Mon morning. Leg re-intro session planned for today.
• Wrist: band press works great. Landmine press causes ulnar compression pain. Grip work in PT 3x/day. Check-in on grip progression this week.

References to Agent Config

• reintroduction period (weeks 1-4) guideline in agent config maps to Phase 1
• left hand grip limitation guideline applies through Phase 1 and into Phase 2
• Check-in on grip progression: early this week (Mon/Tue)
• Hamstring rehab: glute activation pattern, not tendinopathy