wrist
Anything that puts bodyweight through a bent-back wrist — push-ups, planks, a barbell bench, a front-rack squat — is the usual irritant. Flagging the wrist does change your plan: the engine drops those movements automatically. Swap is still your finer tool for anything it leaves in.
Loaded wrist extension is the pattern that hurts: your hand is planted flat, the wrist is bent back, and your bodyweight or a bar goes through it. Push-ups and planks are the obvious ones. A straight-bar bench, a front-rack squat, dips and hangs load the same joint.
Flag the wrist and the engine removes those movements from your plan — 204 exercises in the catalogue carry the wrist tag, including the push-up and plank families, the bench press, front-rack and Olympic lifts, dips and hanging work. Any day left short is refilled from the patterns still open to you.
For scale: that is 204 of 899 exercises, the eleventh-widest of the fourteen flags the engine acts on — a shoulder flag takes 510. The tag marks loaded extension and load straight through the joint, not every grip that can nag a wrist; grip-heavy work like curls is covered by the separate forearm flag.
So flag it, and then still use Swap on anything that hurts during a session. Swap trades one movement for another in the same pattern, filtered to the gear you own. Between the two you get the automatic sweep for the obvious offenders and manual control over the rest.
These carry no wrist tag — verified against the live catalogue, not picked by hand — so they survive the strip and are what emptied days get refilled from. They are not one-for-one replacements — the engine removes and rebuilds, it does not substitute like for like.
quadriceps
quadriceps
hamstrings
biceps
Yes. It removes the 204 movements that load a bent-back wrist or put load straight through it — the push-up and plank families, bench pressing, front-rack and Olympic lifts, dips and hangs — and rebuilds any day that leaves short.
The tag marks loaded wrist extension and load straight through the joint. Gripping work like curls can nag a wrist without being that, and it's covered by the forearm flag instead — flag both if both hurt. For anything else, use Swap during the session; it's one tap and it respects your equipment.
Shoulder, elbow, hip, lower back, knee, ankle, wrist, neck, chest, upper back, hamstring, groin, forearm and calf — those fourteen. Flag one and the engine removes the conflicting movements automatically.
Free plan, no credit card. Flag the wrist in onboarding and the conflicting movements are stripped from your plan straight away.
