Task 1 — Start out easier than you think you should.
This takes time, humility, and more patience than you were issued.
These steps are a progression. Find your start point and focus on building wherever you can. Move on when you are ready.
Pre Conditions Check (PCC) — Mobility
This phase is where you start to rebuild yourself. For the rest of your life, and then some.
Phase 01 — Bodyweight
This may be insulting or this may be the hardest thing you’ve ever done. The best part about this progression is there is no set time for you to be on any one step, so if body weight is all you’ve got right now, stay with it.
Phase 02 — Banded
Banded resistance might be the thing your PT gave you to play with. In the hands of strength trainer, rubber bands are going to get a lot harder before they gets easier.
Phase 03 — Resistance
The end state here isn’t a soul crushing 3RM deadlift or back squat. Intensity should come from volume of powerful reps executed with perfect form and without pain.
No session should leave you more broken than when you started.
It took a long time to get you to where you are now. It’ll take a lot more to get you where you want to be.