Thanks for all the help and advice! I have taken it all on board and have come up with something I think works.
I also took a visit to the physio and got given a recovery plan for the injured bits.
To warm up, I rotate between 30s - 1min on 2 mins off of situps, pushups, planks, dishes and hangs on the board using a chair.
I am building up the intensity of the exercises for each round, to try and ease my body into work mode.
I have ordered a Theraband and a proprioception disk (basically an air filled rubber disk that you can stand on with the bad leg). And I cannot wait for it to turn up!
As for staying in shape I have started doing the CWP fingerboard training, supplemented with sets of weighted pull-ups and lock-offs. As well as 1min on 30s off of the standard exercises; sit-up, dish, pushups, plank, some lower weight bicep curls before pullups.
Being very careful with the pushups and planks not to further the injury to my ankle.
I would do side planks, but I'm not sure about training one side and not the other.
I have also gotten on the bicycle a couple times, my ankle seems very stiff but I am sure it will loosen up over time and exercise. However, I have never used my bicycle for training and do not have the first clue.
Does anyone have a go-to training regime a beginner can do on a mountain bike?
Also doing movement drills on my good leg between bad holds on an overhanging wall.
I would campus, but my local wall doesn't have any form of real training facilities (it is rubbish).
And going between holds on the beastmaker, footless when possible.
If anyone has any more advice, that would be wicked.
Cheers