Jacob Hinkle
9946376d7f
- Updated fitness-trainer agent to include LoseIt! calorie goal and Google Pixel step tracking in the check-in workflow - Added commit step to check-in workflow - Wrote first workout plan: Full Body A (wrist-friendly reboot) - Logged initial check-in with status and preferences
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Markdown
23 lines
1.0 KiB
Markdown
# Workout: Wrist-Friendly Reboot — Day 1 (Full Body A)
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**Date:** 2026-06-25
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**Program:** Custom (Wrist Rehab / Re-entry)
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**Status:** Plan
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## Exercises
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- **Goblet Squats:** 3x10-12 @ 30-40 lb dumbbell (cupped in both hands — easy on wrist)
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- **Landmine Rows:** 3x10-12 per arm @ 45-65 lb (neutral grip, start with just the bar)
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- **Hip Thrusts:** 3x15 @ 135 lb (barbell with pad or dumbbell on hips)
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- **Nordic Curls:** 3xAMAP @ bodyweight (use assisted band if needed on the Freak Athlete bench)
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- **Lateral Raises:** 3x15 @ 10-15 lb dumbbells (controlled, no wrist strain)
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- **Ab Roller:** 3x10-15 @ bodyweight (from knees)
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- **BikeErg:** 10 min @ easy pace (Zone 1-2, just to get blood flowing)
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## Notes
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- First session back after several months off + wrist fracture recovery (5.5 weeks post-op).
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- Everything at RPE 6-7. Re-entry, not a PR push.
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- **Pain = guide** — if any exercise causes wrist pain, stop, lighten, or sub it out.
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- Use straps for any pulling exercise if grip is an issue.
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- Total time should be ~45-60 minutes.
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