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 now change your plan: the engine drops those movements automatically. It is a narrow sweep though, so Swap is still your finer tool.
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 and a front-rack squat load the same position.
Flag the wrist and the engine removes those movements from your plan. Concretely, 13 exercises in the catalogue carry the wrist tag: the push-up family (standard, knee, incline, decline, close-grip, archer, push-up-to-side-plank), the plank family (plank, extended plank), the barbell and dumbbell bench press, the front squat, and the alternating renegade row. Any day left short is refilled from the patterns still open to you.
Be clear about the scale, because this page used to overclaim in the other direction: 13 of 899 exercises is a narrow sweep, nothing like a shoulder flag, which strips out every push and pull you own. Plenty of wrist-unfriendly work is not tagged — barbell curls and straight-bar pulldowns among them — because the tag marks loaded extension specifically, not every grip that can nag a wrist.
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, 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 13 movements that load a bent-back wrist — the push-up and plank families, barbell and dumbbell bench, front squat, renegade row — and rebuilds any day that leaves short. This page previously said the opposite; that was out of date, and the wrist has since been added to the regions the engine adapts for.
The tag marks loaded wrist extension — weight going through a flat, bent-back hand. A barbell curl or a straight-bar pulldown can nag a wrist without being that pattern, so they aren't tagged. Use Swap on those during the session; it's one tap and it respects your equipment.
Shoulder, elbow, hip, lower back, knee, ankle and wrist. Flag one of those and the engine removes the conflicting movements automatically. The remaining regions — neck, chest, upper back, hamstring, groin, forearm, calf — are recorded on your profile but don't yet change the plan, and we'd rather say so than imply otherwise.
Free plan, no credit card. Flag the wrist in onboarding and the conflicting movements are stripped from your plan straight away.
