Saturday – Light Rehab + Rotator Cuff

Morning

1. Floor Mobility

Same rolling / stretching / thread-the-needle routine.

2. Light Knee Rehab Strength

• Banded squats – 16 reps × 1 set
• Side step-down – 6 reps × 1 set
• Staggered squat – 8 reps × 1 set each leg
• Single-leg calf raises – 8–12 reps × 2 sets
• Single-leg hamstring bridge – 10 reps × 2 sets
• Copenhagen plank – 8 reps × 2 sets

3. Rotator Cuff

• Face pulls – 15–20 reps
• Band external rotations – 12 reps each arm
• Band pull-aparts – 10–12 reps

Afternoon

• Rest and general recovery
• Easy walk if desired
• No heavy lifting

Intention: give the knee a light stimulus while staying very fresh for Sunday.