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fitness-agent/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md
Jacob Hinkle 9df1f6ccf8 Add 'avoid end-range' reminder to agent config and Day 2 plan 
- Added standing guideline to agent: avoid end-range positions for ALL
  movements during weeks 1-4 reintroduction period
- Updated Day 2 plan with detailed end-range avoidance notes for each
  movement pattern (squat, hinge, push, pull, core)
- Client requested explicit reminders beyond just squats
2026-06-25 20:43:20 -04:00

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Workout: Wrist-Friendly Reboot — Day 2 (Full Body B)

Date: 2026-06-26 (Friday) or 2026-06-27 (Saturday) Program: Custom (Wrist Rehab / Re-entry) Status: Plan

Warm-Up (5-8 min)

  1. BikeErg: 5 min easy spin — ramp up from RPE 2 to 4 then back down
  2. 90/90 Stretches: 2 min each side (proven game-changer from Day 1)
  3. Mobility:
    • Arm circles / shoulder CARs (test wrist ROM)
    • Leg swings (forward and side)
    • Glute bridges (wake up the glutes before loading)

Exercises

  • Bulgarian Split Squats: 3x8-10 per leg @ bodyweight or light dumbbell (10-20 lb). Mid-range quad/glute work — avoids deep hamstring stretch from goblet squats.
  • Landmine Press: 3x10-12 per arm @ 25-35 lb each side. Neutral wrist pressing — safe alternative to OHP/bench. Start light, focus on control.
  • Step-Ups: 2x10-12 per leg @ bodyweight or light dumbbell. Felt great on Day 1, adding a bit more volume.
  • Face Pulls: 3x15-20 @ light band or light weight. Upper back / rear delt health.
  • Dead Bugs: 3x10-12 per side @ bodyweight. Core stability, zero wrist load.
  • RowErg or BikeErg: 10 min easy pace (Zone 1-2) for conditioning.

Notes

  • Second session back. Still ramping at RPE 6-7.
  • Reintroduction period — AVOID END-RANGE on ALL movements. This means:
    • Squat pattern: No deep/bottom-range squatting. Cut off a few inches above parallel. Bulgarian split squats and step-ups are mid-range only.
    • Hinge pattern: No deep RDLs or stiff-leg deadlifts. Keep a soft knee and stop before hamstrings feel a deep stretch.
    • Push pattern: No full-range push-ups or deep dips. Landmine press has a natural mid-range stop. If we add floor press later, keep the ROM limited.
    • Pulling: No dead-hang chin-ups or pulldowns that load the bottom stretch position.
    • Core: No ab roller (already out) — dead bugs and planks are mid-range core.
    • General rule: If you feel a stretch at the bottom or top of any movement, that's end-range. Back off the ROM by 10-20%.
  • Hamstring watch: No deep squatting. Bulgarian split squats keep hams in mid-range. If left hamstring flares up, drop to bodyweight or switch to walking lunges.
  • Wrist watch: Landmine press should be pain-free in neutral grip. If wrist complains, reduce weight or switch to floor press with dumbbells.
  • Straps available for grip if needed (shouldn't be for this session).
  • If feeling good, can add a 4th set to any exercise.

Adjustments from Day 1 Feedback

  • ❌ No goblet squats (deep squat position triggered hamstring)
  • ❌ No ab roller (wrist strain)
  • ❌ No push-ups (wrist ROM limitation)
  • ✅ 90/90 stretches pre-workout (proven to release hamstring)
  • ✅ Landmine press instead of bench/push (neutral wrist)
  • ✅ Dead bugs instead of ab roller (no wrist load)