87 lines
4.4 KiB
Markdown
87 lines
4.4 KiB
Markdown
# Plan: Wrist-Friendly Reboot
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**Started:** 2026-06-25
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**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.
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## Overview
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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.
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## Phases
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### Phase 1: Tendon Adaptation & Reintroduction (Weeks 1-4)
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**~Jun 25 – Jul 23**
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| Element | Guideline |
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|---------|-----------|
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| Intensity | RPE 6-7, sub-50% estimated 1RM |
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| ROM | Mid-range only. Avoid end-range (stretch at bottom/top of any movement) |
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| Volume | Maintenance zone (4-6 sets/muscle group/week) |
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| 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. |
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| 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). |
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| Wrist | No barbell bench/OHP. Neutral-grip or band variations. Grip work done separately in PT (3x/day). |
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| Progress trigger | All sessions pain-free for 1 week, with normal next-day recovery |
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**Typical Week:**
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| Day | Session | Example |
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|-----|---------|---------|
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| Mon | Full Body (legs) | Hip thrusts, step-ups, band press, face pulls, dead bugs, BikeErg |
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| Wed | Upper Body + Core | Band press, YTWs, lateral raises, pallof press, BikeErg |
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| Fri | Full Body (legs) | Heels-elevated goblet squats, step-ups, band press, lateral raises, dead bugs |
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| Daily homework | 90/90s, supine piriformis stretch, glute bridges, PT grip work |
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### Phase 2: Progressive Loading (Weeks 4-8)
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**~Jul 23 – Aug 20**
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| Element | Guideline |
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|---------|-----------|
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| Intensity | RPE 7-8, 60-75% estimated 1RM |
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| ROM | Gradually reintroduce full ROM over the phase |
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| Volume | Minimum effective to maximum adaptive (8-12 sets/muscle group/week) |
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| 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). |
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| Grip | Reassess weekly. Add farmer's carries, dead hangs once wrist PT clears it. |
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| Progress trigger | All exercises at full ROM, no pain, normal recovery |
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**Typical Week:**
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| Day | Session | Example |
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|-----|---------|---------|
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| Mon | Full Body A | Squat (full depth, moderate), flat DB bench, DB rows, RDLs (partial), core |
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| Wed | Full Body B | OHP (landmine/DB), pull-ups (straps), Bulgarians, face pulls, core |
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| Fri | Full Body C | Deadlift (light), incline press, rows, step-ups, conditioning finisher |
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| Daily homework | 90/90s as needed. Grip work reduced to 1-2x/day PRN |
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### Phase 3: Strength Building (Weeks 8+)
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**~Aug 20 onward**
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| Element | Guideline |
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|---------|-----------|
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| Intensity | RPE 8-9, 75-85% training max |
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| ROM | Full ROM on all lifts |
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| Volume | Maximum adaptive (12-18 sets/muscle group/week) |
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| Key changes | Transition to Juggernaut or structured program. Main lifts: squat, bench (if wrist ready), deadlift, OHP. |
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| Conditioning | Trail runs/hikes, jump rope, BikeErg intervals. |
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**Typical Week:**
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| Day | Session | Example |
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|-----|---------|---------|
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| Mon | Heavy Lower | Squat (Juggernaut wave), RDL, single-leg work |
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| Wed | Heavy Upper | Bench (Juggernaut wave), rows, OHP, pull-ups |
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| Fri | Hypertrophy / Accessory | Volume work, lunges, conditioning finisher |
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| Sat/Sun | Trail hike or ruck | Active recovery, 30-60 min |
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| Conditioning | BikeErg or jump rope | 2-3x/week, 10-20 min post-workout |
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## Current Status
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As of 2026-06-29 (Monday): **Week 2 of Phase 1**
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- 2 upper body sessions completed (pain-free)
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- 1 full body session completed (hamstring triggered, now resolved)
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- Hamstring: feeling ~100% as of Mon morning. Leg re-intro session planned for today.
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- Wrist: band press works great. Landmine press causes ulnar compression pain. Grip work in PT 3x/day. Check-in on grip progression this week.
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## References to Agent Config
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- `reintroduction period (weeks 1-4)` guideline in agent config maps to Phase 1
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- `left hand grip limitation` guideline applies through Phase 1 and into Phase 2
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- Check-in on grip progression: early this week (Mon/Tue)
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- Hamstring rehab: glute activation pattern, not tendinopathy
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