recovery training plan

[SDM]

Following my knee injury and waiting ages for proper diagnosis, I've now just been told what I can and can't do so I got this together as a basic back in shape plan, can't do anything load bearing so no kettlebells, squats, deadlifts, running etc.

Started this 2 weeks ago and it's not proved too time consuming / taxing compared to what I used to do!

Monday
20 min exercise bike
4 sets 25 reps 15kg dumbbell curl
4 sets 15 reps 70kg bench press (Flat)
4 sets 15 reps 25kg pec deck

Tuesday
15 mins Gravity walker (yes I know they are pretty gay but I can't take weight on my knee!)
4 sets 15 reps 80kg lat pulldown
4X3mins bag work
10 mins rowing machine

Wednesday Rest

Thursday
Monday
20 min exercise bike
4 sets 25 reps 15kg dumbbell curl
4 sets 15 reps 70kg bench press (incline)
4 sets 15 reps 25kg pec deck
4X3 mins bag work

Friday Rest / Hydrotherapy and phisio

Saturday
20 mins exercise bike
4 sets 25 reps 15kg dumbbell curl
4 sets 15 reps 70kg bench press (incline)
4 sets 15 reps 70kg bench press (Flat)
4 sets 15 reps 25kg pec deck
4 sets 15 reps 80kg lat pulldown
10 mins rowing machine

Sunday Rest

Feel free to tell me it's a load of crap and I need to be doing something else, I'm limited to what I have in my garage and by not being able to put any additional weight on my knee.

[Cheets]

My first question: Does the rowing machine not bother your knee - I know it's non-weightbearing but it's not usually a pleasant movement for people with bad/injured knees?

[wagon]

when I did my knee I found the heavy bag a nightmare. As I tend to turn in to punches quite a bit!! Swimming may be an option?

[SDM]

Yep, the rower is now off the list as it was a complete bastard the day after, rest of it seems fine so far. :)

[shin splints]

single hand kettlebell swing / or press,

then handwalk yourself out to the plank position, (hold for 5 secs)

then 2 press ups,

then reverse handwalk back to standing.

repeat this 20 times. on your last rep, go for 10 press ups.

My knees pretty much shot, so I have trouble finding stuff to do. this works for me though. I'm breathing out my arse about half way through.