⚠ Safeguards: Keep short levers & neutral wrists. No lateral raises or overhead presses. No sit-ups. If you feel pinching or heat in the neck or wrists, set the weights down and switch to isometric fist-squeezes.
● Cardio● Strength● Rest● Finale
✦ Golden Rule: If pain flares, set the weights down and do the movements without load. Showing up gently still counts — every time.