Lower body workout

[laxcdn]

I broke my collar bone in January and the last few weeks I have been doing bw squats, lunges, good mornings and split squats. Last week I started adding in internal/external rotator cuff pulls, tricep pulldowns, curls and wrist curls with rubber physio bands. I was going to start using the bar and weights next week for lower body and stick to bands for upper. What I was wondering is what kind of set/reps and exercises to use. I have been doing 4 different super sets with a leg and upper body combos of 2 sets each.

ie
10 minutes exercise bike
A1)2 sets 25 bw squats
A2)2 sets 15 internal rotator cuff pull (red band)
B1)2 sets 25 bw squats
B2)2 sets 15 external rotator cuff pull (red band)
C1)2 sets 15 bw Good Mornings
C2)2 sets 15 side delt raise (red band)
D1)3 sets 20 tri push down (blue band)
D2)3 sets 12 bi curl (grey band)
D3)3 sets 12 wrist curls (grey band)

I have a standard bar and a oly bar. So I was thinking about starting with the standard then move to the oly then start adding weight. Any mods or suggestions for a program? I hope to be doing upper body weights in May.

[UConnJulie]

Are you seeing an orthopedist or physical therapist?

[laxcdn]

No I am not. I did talk to the physio lead at work and she gave me the bands. I saw the dr a couple weeks back and she said after 6 weeks I could start doing a bit of work on it. It was 6 weeks last Sunday, I am going to go back to hockey either Sat night or Tues. I do still have some pain when moving it in certian spots but doing the upperbody stuff with bands doesn't affect it.

[UConnJulie]

Are you planning to start with low weights at high reps? If not, it might be a good idea to increase all your bands and lower the reps a bit.

[laxcdn]

I have been doing 25 reps with bw and was going to try using the 20lb stadard bb with around 20 reps. Then the next week move to the oly bar for 15-20 reps. When I did get back to weights with the upper I would do the same very light high reps and gradually get to lower reps with more sets. The bands are also higher reps and light bands.