Jacob Hinkle
92d80f1010
- Created plans/ directory for long-term training phase planning - First plan: wrist-friendly-reboot.md — 3-phase reintroduction (tendon adaptation → progressive loading → strength building) - Agent config updated to read plans/ before designing workouts - Analysis sections updated to reference the plan file - All existing workout Analysis sections now link to plans/wrist-friendly-reboot.md
3.5 KiB
Workout: Wrist-Friendly Reboot — Day 2 (Upper Body + Core)
Date: 2026-06-26 (Friday) Program: Custom (Wrist Rehab / Re-entry) Status: Complete
Analysis
Front/side/rear delts, upper back/traps, core (anti-rotation), conditioning. Hamstring rest day after Day 1 triggered referred pain — maintain upper body stimulus while letting hamstring settle without interruption. Phase 1 (plans/wrist-friendly-reboot.md) — glute-dominant warm-up preps for eventual leg re-introduction without loading hamstrings directly.
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)