Workout: Wrist-Friendly Reboot — Day 2 (Upper Body + Core)

Date: 2026-06-26 (Friday) Program: Custom (Wrist Rehab / Re-entry) Status: Complete

Warm-Up (5-8 min)

BikeErg: 5 min easy spin — ramp up from RPE 2 to 4 then back down
90/90 Stretches: 2 min each side (proven game-changer from Day 1)
Mobility:
- Arm circles / shoulder CARs (test wrist ROM)
- Supine piriformis stretch — 30s each side (new — targets piriformis differently than 90/90)
- Glute bridges — 2x15 (wake up glutes without loading hams)

Exercises

~~Landmine Press:~~ Swapped — ulnar side of wrist too tender for compression in the neutral grip. Replaced with:
Band Press: 3x12-15 — completed. Felt great. Freedom of rotation helped wrist.
Face Pulls: 3x15-20 — completed. Great.
Lateral Raises: 3x15 @ 5 lb — completed. Pain-free, felt in delts.
Dead Bugs: 3x10-12 per side — completed. No issues.
Pallof Press (from standing): 3x10-12 per side — completed. Held mostly with right hand, left rode along to avoid hard grip.

Conditioning

BikeErg: 10 min — completed. Mostly Zone 3 but felt good.

Notes

Hamstring rest day. Not pushing through. The "really sore" signal (vs. "tight" on Day 1) means the glute/piriformis referral is still active. Let it settle.
Reintroduction principle: RPE 6-7. Everything stays light and controlled.
No leg loading today — first time back, caution is better than setback.
Wrist watch: Landmine press should be pain-free in neutral grip. If wrist complains, reduce weight.
Straps available for grip if needed (shouldn't be for these exercises).
If feeling energetic, add 1-2 more sets or extend the BikeErg to 15 min. Don't add leg work.

Results

Band Press: great sub for landmine — no wrist pain
Lateral Raises: 5 lb is the right starting weight, deconditioned delts were felt
Bike: spent more time in Zone 3 than planned, but felt fine — no hamstring complaint

Why No Legs Today

Left hamstring is "really sore" — a stronger signal than Day 1's "tight." The trigger mechanism (deep hip flexion from goblet squats) is consistent, and the referral pattern (no tender spot in hamstring belly, releases with 90/90s) points to glute/piriformis compressing the sciatic nerve.

Best response: let the irritated tissue settle. Loading it at reduced ROM today risks turning a 2-day recovery into a 2-week layoff. Daily 90/90s + supine piriformis stretch + glute bridges at home between now and next session is the fastest path back to leg day.

Adjustments from Day 1 Feedback

❌ No goblet squats (deep squat position triggered hamstring)
❌ No Bulgarian split squats (swapped out — hamstring rest day)
❌ No step-ups (swapped out — hamstring rest day)
❌ No ab roller (wrist strain)
❌ No push-ups (wrist ROM limitation)
✅ 90/90 stretches pre-workout (proven to release hamstring)
✅ Supine piriformis stretch added (new — catches what 90/90 might miss)
✅ Landmine press instead of bench/push (neutral wrist)
✅ Dead bugs + Pallof press (core, zero wrist load)
✅ BikeErg for conditioning (minimal hamstring demand)

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