Wednesday – Rehab + Rotator Cuff

Morning

1. Floor Mobility

Same rolling / stretching / thread-the-needle sequence as every morning.

2. Knee Rehab Strength (Main Day)

• Banded squats – 16 reps × 2 sets
• Pallof press – 16 reps × 3 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 × 3 sets
• Single-leg hamstring bridge – 10–12 reps × 3 sets
• Copenhagen plank – 10 reps × 3 sets

3. Rotator Cuff & Shoulder Control

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

Afternoon

• Easy walking or gentle movement only
• No heavy lifting

Focus: building knee and shoulder strength while staying fresh for Thursday.