Hi John, Glad to hear your surgery went well. It's pretty incredible that this surgery lets us even have this conversation about returning to activities at a high level - even at all.
For the first month or 2, my rehab was garden variety THR Phys Therapy. I added to this bicycling (on a training stand, starting with no resistance and adding gradually). My surgeon recommended cycling as soon as possible, and so I started at between 1-2 weeks.
I started serious phys therapy at around 2 months, but I'm not enough of an expert to really describe the exercises and the muscles targeted. It's also made more difficult because the therapist and facility had nicknames for the exercises: "butt blaster," "sled," etc.
The butt blaster consisted of bending at the knee, supporting yourself on one leg, and going into kind of a bowling follow-through pose; then returning to upright. For added difficulty, after a month or so, they had me stand on a little stand on one leg and then with the other foot on a little wheelie deal, swing that leg in an arc from forward to around back and crossing behind the supporting leg as far as possible.
They had me throwing a medicine ball to a bounce-back thing and then catch it - on one leg, then sideways (to help with hip capsule ROM), then sideways on while standing on balance balls.
There was only one weight machine, a sled which I pushed one leg at a time.
For ROM, there was "the fencer."
Sorry I can't provide more detail. My rehab experience was good, and I think that most of their patients are reluctant, so when they get somebody who wants to really work, they were happy to pour it on. But I had approx 1 1/2 hrs of exercises, and they were always adding little twists, so I'd probably be giving wrong directions if I tried to describe.
After the exercises, they would work on ROM. I think there were -- and to lesser extent still are -- three areas to work on:
* Hip capsule: just plain tight; restricting sideways ROM. It's getting more and more normal.
* Those little muscles they cut (abductors, adductors, I think) and then re-stitch during the surgery. They are tight and when ready to start stretching them, needed stretching.
* Weak glutes (again from surgery trauma). I haven't done much with weights, but have been riding bicycle a lot (completed 85 mile timed ride in November, training over 100 miles/week).
If I were rehabbing specifically for hockey, more glute specific phys therapy might help, but again I"m not sure. I've also read of other re-surfed hockey players who said that those things filled in naturally (literally, getting the big hockey-player butt rounded out) sometime after over a year.
Good luck. I think that during these early days/weeks, the best advice is to listen to your body and surgeon.
-Dirk