Jacob Hinkle
9df1f6ccf8
- 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
47 lines
2.8 KiB
Markdown
47 lines
2.8 KiB
Markdown
# Workout: Wrist-Friendly Reboot — Day 2 (Full Body B)
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**Date:** 2026-06-26 (Friday) or 2026-06-27 (Saturday)
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**Program:** Custom (Wrist Rehab / Re-entry)
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**Status:** Plan
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## Warm-Up (5-8 min)
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1. **BikeErg:** 5 min easy spin — ramp up from RPE 2 to 4 then back down
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2. **90/90 Stretches:** 2 min each side (proven game-changer from Day 1)
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3. **Mobility:**
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- Arm circles / shoulder CARs (test wrist ROM)
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- Leg swings (forward and side)
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- Glute bridges (wake up the glutes before loading)
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## Exercises
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- **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.
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- **Landmine Press:** 3x10-12 per arm @ 25-35 lb each side. Neutral wrist pressing — safe alternative to OHP/bench. Start light, focus on control.
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- **Step-Ups:** 2x10-12 per leg @ bodyweight or light dumbbell. Felt great on Day 1, adding a bit more volume.
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- **Face Pulls:** 3x15-20 @ light band or light weight. Upper back / rear delt health.
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- **Dead Bugs:** 3x10-12 per side @ bodyweight. Core stability, zero wrist load.
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- **RowErg or BikeErg:** 10 min easy pace (Zone 1-2) for conditioning.
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## Notes
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- Second session back. Still ramping at RPE 6-7.
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- **Reintroduction period — AVOID END-RANGE on ALL movements.** This means:
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- **Squat pattern:** No deep/bottom-range squatting. Cut off a few inches above parallel. Bulgarian split squats and step-ups are mid-range only.
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- **Hinge pattern:** No deep RDLs or stiff-leg deadlifts. Keep a soft knee and stop before hamstrings feel a deep stretch.
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- **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.
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- **Pulling:** No dead-hang chin-ups or pulldowns that load the bottom stretch position.
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- **Core:** No ab roller (already out) — dead bugs and planks are mid-range core.
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- **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%.
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- **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.
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- **Wrist watch:** Landmine press should be pain-free in neutral grip. If wrist complains, reduce weight or switch to floor press with dumbbells.
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- **Straps available** for grip if needed (shouldn't be for this session).
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- If feeling good, can add a 4th set to any exercise.
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## Adjustments from Day 1 Feedback
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- ❌ No goblet squats (deep squat position triggered hamstring)
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- ❌ No ab roller (wrist strain)
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- ❌ No push-ups (wrist ROM limitation)
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- ✅ 90/90 stretches pre-workout (proven to release hamstring)
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- ✅ Landmine press instead of bench/push (neutral wrist)
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- ✅ Dead bugs instead of ab roller (no wrist load)
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