DR17 - I don't really understand this thread. Knee braces usually provide stability in the event that your knee joint is unstable. But, if your doctor actually says they they're optional, then surely you can just ditch them and run/play without? If your knees are actually unstable to the point that you can't do anything without wearing braces though, you'll never be able to play in the future without having corrective surgery (I say this with the experience of having both ACLs reconstructed).
Anyway. Your workout:
Anyways here is what i came up with.
Ab Ripper X routine
and sometime in the week ill run
So you're only working on your pecs and core. What about the rest of your body?! How about some squats, or pull ups etc? If you've got weak legs from being out of action, then squats, squat jumps, calf raises etc are vital to get your leg strength back.
The big thing though, is that if you want to get back into shape then you have
to do some cardiovascular exercise. If you can run, then run - it's good for you. If for whatever reason you don't want to, then there's always swimming, or doing some interval training on an exercise bike, stuff like that. You won't get back into shape doing nothing but sit ups and push ups. If you really can't run because of the problems with your legs then you should really see a specialist though. Or get some better painkillers.