Lent is over! Commence barbell training again!
Rehab choice #1
Barbell backsquat, low bar on a decline board
225x5x3 3 seconds down, 1 second up
Open chain knee extension, progressive resistance 3/1 as above
For upper body’s strength:
135x6x3 3/1 tempo
Banded lateral rows with rotation
5 mile hike in the hills, no weight, just steep hills and a good HR.