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🧠 Muscle Response + Strength & Muscle Endurance Summary

Profile: 145 lbs, 7% body fat, VO₂ max 57, age 57
Surgery: Retracted supraspinatus + infraspinatus repair
Focus: Minimize atrophy, restore shoulder muscle size and endurance, maintain systemic strength

🔒 PHASE 1: Protection & Passive Motion (Weeks 0–6)

Muscle ResponseStrength WorkMuscle Endurance
Rapid rotator cuff atrophy; deltoid inhibition
  • Wall sits
  • Glute bridges
  • Supine pelvic tilts
  • Quad sets (isometric)
  • Dumbbell rows (non-op side)
  • Isometric biceps/triceps holds (non-op side)
  • Wall sits (30–60 sec)
  • Glute bridge holds (15–20 reps)
  • Band pull-aparts (non-op side)
  • Dumbbell lateral raises (non-op side)
  • Operative shoulder: none

🧠 PHASE 2: Controlled Mobility (Weeks 6–10)

Muscle ResponseStrength WorkMuscle Endurance
Atrophy plateaus; passive deltoid/trap re-engagement
  • Bodyweight squats
  • Step-ups (low platform)
  • Glute bridges
  • Dead bugs, bird dogs
  • Band rows (non-op side)
  • Dumbbell farmer’s carries (non-op side)
  • Step-up + squat circuits (12–20 reps)
  • Glute bridge holds (30 sec)
  • Band ER/IR (non-op side)
  • Overhead carries (light dumbbell, non-op side)
  • Operative shoulder: none (PROM only)

⚙️ PHASE 3: Strength & Function (Weeks 10–16)

Muscle ResponseStrength WorkMuscle Endurance
CSA recovery begins; deltoid/scapular hypertrophy resumes
  • Dumbbell lunges
  • Romanian deadlifts (DB)
  • Modified side planks
  • Bird dogs with reach
  • Wall slides (operative shoulder)
  • Band ER/IR (operative shoulder)
  • Scapular retraction with band
  • Squat/lunge circuits (12–15 reps)
  • RDLs with tempo (3–1–1)
  • Band circuits (15–20 reps)
  • Dumbbell lateral raises (≤2–3 lbs)
  • Wall slide reps (high volume)

🏁 PHASE 4: Restoration & Remodeling (Weeks 16-36)

Muscle ResponseStrength WorkMuscle Endurance
Hypertrophy accelerates; strength symmetry stabilizes
  • Dumbbell split squats
  • Dumbbell RDLs
  • Weighted carries (DB)
  • Full planks
  • Dumbbell rows (operative shoulder)
  • Lateral raises (operative shoulder)
  • Band-resisted overhead press
  • High-rep split squats (15–20 reps)
  • Dumbbell RDLs (4–5 sets)
  • Dumbbell overhead press (light/moderate)
  • Band overhead holds
  • Lateral raise finishers (15–20 reps)