AB tear - 7 weeks on

Hi guys, I haven't been around for ages due to a small ab tear which a physio has been managing. On her recommendation I have been steering away from putting the area under stress so have not done front lever, mana or side lever exercises in that time. Just looking to get slowly back into them though. Im on the last exercise for mana in foundation 1, the second last for FL in foundation 2 and horizontal windshield wipers for side lever. How do I bring them back into the weekly schedule? Just work on no pain? Physio reckons it started from a tight back, which then led to tight external obliques and basically the weakest bit on the chain strained- a small part of my ab just above the pubic symphysis. Is this a common thing for office workers pretending to be gymnasts to get?

I would start on week one. If there is no increase in pain after 24 hours do the next week. Keep progressing like this each workout until you either have increased pain or cannot physically progress due to lack of strength. If you have done too much it normally takes around 24 hours for the inflammation to set in. Make sure you deload every four weeks. It may take several weeks to get all the elements in sync.

If you cannot even do week one drop down to the previous level at week one and do the same process. Let's hope you don't drop to week one level one. Even if you had to start from the beginning you will quickly get back to where you were pre injury.