Since I do get so many questions about rehab, you can see how I will rehab this injury first hand.
First off, it's the left hip flexor, but the right rectus femoris tendon is also still inflamed.
When I have a setback like this, the first thing I do mentally is ask myself "what can I improve on while I can't do X, Y, and Z?"
Right now, X, Y, and Z are mainly squatting and deadlifting.
So what can I get better at while I let those areas heal, and then break into rehab?
Well, my hams suck. My upperback still needs to come way up if I want to pull 725+ in the next year.
I need do get serious about ab work (zzzzz).
Since I can't squat or pull, my recovery won't be taxed as hard, I can get more upperbody work in.
So for the next 6 weeks, here is the plan.
Plan of Action -
Conditioning - Weighted Vest - Daily 30 mins
Day 1 - Pressing
Incline Press/Close Grips (alternate) - big-15 - goal of 315x15, 365x8 for incline, 315x20, 365x10 for close grips
Db Bench - 140's x amap goal of 20
Curls - 1x100
Day 2 - Back, Hamstrings
Seated Cambered Bar Shrugs - 6x6
Pendlay Rows - 3x8 - goal of 315x8 for a REAL Pendlay row
Good Mornings/Stiff Legs (alternate) - 4x10/1x8-10 goal of 545x10 on stiffs
Leg Curls - 10,5,10
Day 3 - off
Day 4 - Pressing
PBN - big-15 goal of 275x8 on PBN
Db Press - 100 x amap goal of 110's x 20
Upright Rows - 1x100
Front Raises - 1x100
Day 5 - Repeat Back and Hamstring Day
Notes - As you can see, I have my routine and goals set. I am just going to allow the quad pain to subside. When it does, I will start with bodyweight squats, then to split squat, and finally to front squats, which is the movement the injury happened on.
When that happens, I'm now very aware that my quads are lagging in terms of strength and need to be brought up. For my deadlift off the floor and my squat. I very much use my adductors and ass for squatting, even though my quads obviously get work. However they are definitely lagging behind a bit and I intend to get that remedied once I can front squat again.