Workout: Wrist-Friendly Reboot — Day 1 (Full Body A)

Date: 2026-06-25 Program: Custom (Wrist Rehab / Re-entry) Status: Plan

Exercises

Goblet Squats: 3x10-12 @ 30-40 lb dumbbell (cupped in both hands — easy on wrist)
Landmine Rows: 3x10-12 per arm @ 45-65 lb (neutral grip, start with just the bar)
Hip Thrusts: 3x15 @ 135 lb (barbell with pad or dumbbell on hips)
Nordic Curls: 3xAMAP @ bodyweight (use assisted band if needed on the Freak Athlete bench)
Lateral Raises: 3x15 @ 10-15 lb dumbbells (controlled, no wrist strain)
Ab Roller: 3x10-15 @ bodyweight (from knees)
BikeErg: 10 min @ easy pace (Zone 1-2, just to get blood flowing)

BikeErg: 5 min easy spin — ramp up from RPE 2 to 4 then back down
Mobility:
- Arm circles / shoulder CARs (slow, controlled — tests wrist ROM)
- Leg swings (forward and side)
- Bodyweight squats (a few reps to groove the pattern)
First exercise light: Start goblet squats with just the dumbbell held in position for a few warm-up reps

First session back after several months off + wrist fracture recovery (5.5 weeks post-op).
Everything at RPE 6-7. Re-entry, not a PR push.
Pain = guide — if any exercise causes wrist pain, stop, lighten, or sub it out.
Use straps for any pulling exercise if grip is an issue.
Total time should be ~45-60 minutes.