Training (shoulder-safe)
Pain ≤3/10 during exercise and back to baseline within 24 h = green light. If higher or lingers >24–48 h, reduce range/load 10–20% and regress one step.
Day A — Lower
- Safety-bar or Goblet Squat 4×6–10
- Leg Press 3×10–12
- Romanian Deadlift 3×6–10
- Split Squat 3×8–10/leg
- Calf Raises 3×10–15
- Core: Plank 3×45–60 s or Pallof Press 3×10–12/side
Day B — Upper Rehab
- Chest-Supported Row 4×10–12 (neutral grip)
- Landmine Press 3×8–12 (45–75° arc)
- Incline Push-up (hands high) 3×8–12
- Cable Press (neutral, shallow range) 3×10–12
- Band ER/IR 3×15 each
- Lateral Raise to ~70–80° 3×12–15
- Face Pull (light) 3×12–15
Day C — Mixed
- Trap-bar Deadlift 4×5–6 (light–moderate)
- Split Squat 3×8–10/leg
- Cable Row 3×10–12
- DB Floor Press (neutral) 3×8–10
- Serratus Punches 3×12–15
- Optional: light farmer’s carry if pain-free
Progression notes & guardrails
- Pressing progression: DB floor press → DB bench (neutral, shallow) → Barbell bench (start 3×6 ~50% 1RM; +2.5–5 kg/week if green)
- Overhead: Landmine → half-kneeling DB press (to 100–120°) → standing DB press
- Avoid early: dips, deep/wide flyes, heavy shrugs, upright rows, aggressive overhead swimming
- Green: discomfort ≤3/10 resolves in 24 h; Yellow: 4–5/10 or >48 h → reduce 10–20%; Red: sharp/night pain or loss of function → stop/regress, consider physio