Loads through the hips, never shoulder pads. Back flat, feet mid-platform. Open-hand grip, shoulders down.
2
Single-leg leg press
2 × 12–15/leg
~40–50% of the two-leg load. Hips square; stop before the low back peels off the pad.
3
Leg extension
3 × 15–20
Pad just above the ankles. 1 s squeeze at the top, 2–3 s down.
4
Seated leg curl
3 × 12–15
Thigh pad snug. Seated only — the lying version props you on your elbows.
5
Seated calf raise
3 × 15–20
Pad on the knees. 1 s pause in the stretch at the bottom.
6
Dead bug
3 × 8/side
Low back pressed to the floor, exhale as the leg extends. Arms low at your sides if reaching up bothers the left shoulder.
+
Recumbent bike finisher
20 min
Easy, conversational pace. Recumbent, not upright.
EVERY SET: BRACING CHECK
Breathe the whole set
No shrugging
No white-knuckle grip
No clenched jaw
Any of those show up → drop the weight 10–20%. Progress reps, then a 3 s lowering, then the smallest load jump — one change at a time. Weeks 1–2: hold loads constant.
Pad across the hips, no barbell to hold. Chin tucked, ribs down, 1 s squeeze. No machine → floor glute bridge.
2
45° back extension
3 × 12–15
Bodyweight, arms crossed on the chest. Pad at the hip crease, eyes on the floor. Stop at a straight line.
3
Seated leg curl
3 × 12–15
Same as Monday. Thigh pad snug, seated only.
4
Hip abduction
2 × 20
2 s each direction. Sit tall, light hands on the handles.
5
Hip adduction
2 × 20
Same tempo. Start in a range that feels fine in the groin, widen gradually.
6
Leg press calf raise
3 × 15–20
Balls of the feet on the platform's bottom edge, knees soft, full stretch.
7
Reverse crunch
3 × 12
Palms down at your sides, head stays on the floor. Curl pelvis toward ribs — no leg swing.
EVERY SET: BRACING CHECK
Breathe the whole set
No shrugging
No white-knuckle grip
No clenched jaw
Any of those show up → drop the weight 10–20%. Progress reps, then a 3 s lowering, then the smallest load jump — one change at a time. Weeks 1–2: hold loads constant.
Where anything here conflicts with your PT, the PT wins.
24-HOUR SYMPTOM CHECK
Judge by how the arm behaves over the next 24 h, not how the session felt. Pulling back toward the neck = good. Spreading down the arm = too much.
GREEN
Unchanged or better, during and 24 h after
→ Progress as planned
YELLOW
Mild local neck/shoulder increase that settles within 24 h
→ Repeat same loads, no progression
RED
Pain, numbness or tingling spreading down the arm, or lasting past 24 h
→ Cut load 20–30% or drop the move; tell PT
STOP
New or rising numbness, grip weakness, or sharp pain during a set
→ End the set now; contact PT
LOADING
15–20
reps on most moves
2–3 RIR
never grind to failure
+ reps
›
3 s lowering
›
+ smallest load
One change at a time. Add load when every set hits the top of the range at 2–3 RIR with clean breathing. Weeks 1–2: hold loads constant for a baseline.
DO NOT DO (FOR NOW)
Hack / pendulum / Smith squat, standing calf raise