Monday – Rehab + Rotator Cuff

Morning

1. Floor Mobility (Already Doing)

As you currently do each morning:

• Rolling and general stretching
• Thread the needle
• Spinal rotations / thoracic opener
• Hips, calves, ankles as needed

2. Knee Rehab Strength

• Banded squats – 16 reps × 2 sets
• Side step-downs – 6–8 reps × 2 sets
• Staggered squats (≈15 kg) – 8–12 reps each leg
• Single-leg calf raises – 8–12 reps × 2 sets
• Single-leg hamstring bridge – 10–12 reps × 2 sets
• Copenhagen plank – 8–10 reps × 2 sets
• Pallof press (standing or mini-squat) – 16 reps × 2 sets

3. Rotator Cuff & Upper Back

• Face pulls (band) – 15–20 reps
• External rotations (band) – 12–15 reps each arm
• Band pull-aparts – 12–15 reps
• Scapular Y raise (band or light DB) – 10–12 reps

Afternoon

• Light walking or general movement only
• No heavy lifting

Focus: quality rehab work, then recovery. Sets up Tuesday nicely.