I did sponge baths for the better part of a month. Shampoo was done in the kitchen sink, weight shifted to uninjured leg. Put your leg up, open the brace, sponge bath, close the brace. Check with your Ortho Dr. for when but after the original bandage is off. My exercises for the first couple of weeks was to stand, swing the leg out to the front, side and back 5 times each, not setting the quad but using other muscles. I was on toe touch no weight bearing for 4 weeks. Given your training 2 hours a day, I told you, it is going to be a rotten first month, but it gets better. I did arm push up out of the wheel chair, and the afore mentioned leg swings for the first month. Then started on heal lifts. But every Dr. and what he prescribes is different.
Go by what your Dr. says to do. And just my suggestion here is do not push over what the Dr. authorizes. Your quad tendon/patella junction is weakened, sewed back together and needs to heal and re-attach. Push too much and you risk a partial re-tear.