Based on the Foundational Fitness Protocol from Huberman Lab and your specific situation (ACL injury, knee tear, scapular winging, and a desire to improve fitness and overall well-being), I’ve created a tailored weekly fitness regimen for you. This plan incorporates low-impact exercises, injury prevention, and gradual progression while addressing your physical limitations and goals. It’s designed to be safe, sustainable, and effective.

Key Adjustments for Your Situation:

  1. Injury-Friendly Exercises: Avoid high-impact movements (e.g., running, jumping) and focus on low-impact, joint-friendly exercises.
  2. Strength and Stability: Emphasize exercises that strengthen your knees, core, and shoulders to support your injuries.
  3. Flexibility and Mobility: Include stretches and mobility work to improve posture and reduce stiffness.
  4. Heat and Cold Exposure: Incorporate heat (sauna or warm showers) and cold exposure (cold showers or ice packs) for recovery and inflammation management.
  5. Habit Building: Keep the plan simple and short to help you build a consistent exercise habit.

Weekly Fitness Regimen

Day 1: Long Endurance Workout (Zone 2 Cardio)

Focus: Improve cardiovascular health and endurance without stressing your knees.
Duration: 30–60 minutes

  1. Activity:

    • Brisk Walking: Walk at a steady pace around your neighborhood or in a park.
    • Cycling (if available): Use a stationary bike or regular bike at a moderate pace.
    • Swimming (if available): Low-impact and excellent for joint health.

  2. Intensity:

    • Zone 2 Cardio: Breathing faster than normal but still able to maintain a conversation.

  3. Tips:

    • Gradually increase duration from 30 minutes to 60–75 minutes over time.
    • Use nasal breathing when possible to improve efficiency.

Day 2: Legs Resistance Training

Focus: Strengthen your legs and improve knee stability.
Duration: 50–60 minutes

  1. Warm-Up (10 minutes):

    • Leg swings (10 each leg)
    • Bodyweight squats (10 reps)
    • Hip circles (10 each side)

  2. Strength Training (40 minutes):

    • Bodyweight Squats (3x10–12): Focus on form. Use a chair for support if needed.
    • Step-Ups (3x10 each leg): Use a low step or sturdy chair.
    • Glute Bridges (3x10–12): Lie on your back and lift your hips.
    • Standing Calf Raises (3x15): Hold onto a wall for balance.

  3. Cool-Down (10 minutes):

    • Child’s pose (hold for 30 seconds)
    • Seated forward fold (hold for 30 seconds)
    • Standing quad stretch (hold each leg for 30 seconds)

Day 3: Heat & Cold Exposure/Recovery

Focus: Promote recovery and reduce inflammation.
Duration: 30–40 minutes

  1. Heat Exposure (20 minutes):

    • Sauna or Warm Shower: Sit in a sauna or take a warm shower to relax muscles and improve circulation.

  2. Cold Exposure (5–10 minutes):

    • Cold Shower or Ice Pack: Take a cold shower or apply an ice pack to your knees and shoulders to reduce inflammation.

  3. Mobility Work (10 minutes):

    • Hip circles (10 each side)
    • Thread the needle stretch (5 reps each side)
    • Standing quad stretch (hold each leg for 30 seconds)

Day 4: Torso & Neck Resistance Training

Focus: Strengthen your upper body, core, and neck to improve posture and support your scapular winging.
Duration: 50–60 minutes

  1. Warm-Up (10 minutes):

    • Arm circles (10 forward, 10 backward)
    • Shoulder rolls (10 forward, 10 backward)
    • Cat-cow stretch (5 reps)

  2. Strength Training (40 minutes):

    • Wall Push-Ups (3x8–12): Focus on controlled movements.
    • Plank with Shoulder Taps (3x10 each side): Modify by dropping to your knees if needed.
    • Bird Dog (3x10 each side): Strengthens your core and improves balance.
    • Side Plank Hold (3x20–30 seconds each side): Modify by dropping to your knees.
    • Neck Exercises (3x10): Gentle neck stretches and resistance movements (e.g., neck tilts, rotations).

  3. Cool-Down (10 minutes):

    • Child’s pose (hold for 30 seconds)
    • Seated forward fold (hold for 30 seconds)
    • Shoulder stretch (hold each arm for 30 seconds)

Day 5: Cardiovascular Training (Moderate Intensity)

Focus: Improve cardiovascular health and endurance.
Duration: 35 minutes

  1. Activity:

    • Brisk Walking: Walk at a steady pace around your neighborhood or in a park.
    • Cycling (if available): Use a stationary bike or regular bike at a moderate pace.

  2. Intensity:

    • 75–80% of maximum effort: You should feel like you’re working hard but still able to speak in short sentences.

Day 6: High-Intensity Interval Training (HIIT)

Focus: Improve anaerobic capacity and overall fitness.
Duration: 20–30 minutes

  1. Warm-Up (5 minutes):

    • March in place (1 minute)
    • Arm swings (1 minute)
    • Ankle circles (10 each foot)

  2. HIIT Workout (15–20 minutes):

    • 20 seconds of high-intensity effort (e.g., marching in place, bodyweight squats)
    • 40 seconds of rest or low-intensity movement (e.g., walking)
    • Repeat for 8–12 rounds.

  3. Cool-Down (5 minutes):

    • Child’s pose (hold for 30 seconds)
    • Seated forward fold (hold for 30 seconds)
    • Standing quad stretch (hold each leg for 30 seconds)

Day 7: Active Recovery (Flexibility + Balance)

Focus: Improve flexibility, balance, and mental relaxation.
Duration: 20–30 minutes

  1. Yoga and Stretching (15–20 minutes):

    • Cat-cow stretch (5 reps)
    • Cobra pose (hold for 30 seconds)
    • Seated hamstring stretch (hold for 30 seconds)
    • Tree pose (hold for 30 seconds each leg)
    • Child’s pose (hold for 30 seconds)

  2. Mindfulness (5–10 minutes):

    • Sit quietly and focus on your breathing. Try to clear your mind and relax.

Key Notes:

This regimen is designed to be simple, safe, and effective for your current situation. Let me know if you need further adjustments or have any questions!