FIT One-legged routine input needed.

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hootpie

OT Supporter
Oct 5, 2003
48,150
Northern California
I'll be unable to bear weight on my right leg for 6 weeks after surgery, so I'm trying to get together some sort of routine that I can do with that limitation. I'm going under the assumption that I wont be able to put the foot on the ground (nor would I want to at the gym after having surgery :rofl:)

I'm thinking of just a regular body part per day split and this is what I have so far:

Legs: ???...need some ideas here especially to try and keep the right leg from atrophying too much

Chest: BB decline, BB flat (legs in air), not sure if BB incline will be doable without putting my feet on the ground, dips, fly's

Back: chest-supported rows

Arms: seated DB curls, seated preacher curls, most tricep work with pulleys should be ok balancing on one leg, lying BB skullcrushers

Shoulders: seated laterals, seated DB shrugs
 
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Hood Moses

Halogen boi
Oct 4, 2001
36,758
NC
Single Leg Press, Pistols (if youre able to), Leg Extensions, Leg Curls

Back: Rows, Pulldowns/Pullups etc
 

Bacchus

Skinny Guy
Mar 18, 2009
6,270
T.dot
1L SLRDL is a great exercise - but im not sure it's a good idea to do that for six weeks. you'll be pretty imbalanced.

paging ceaze?
 
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hootpie

hootpie

OT Supporter
Oct 5, 2003
48,150
Northern California
Unilateral work will help with recovery.

I remember Ceaze posting an pubmed study about this. I'm worried about working my left leg because it's already stronger/bigger and I don't want to exacerbate the imbalance.

Hell, I think I'd rather let the left leg atrophy while doing very minimal stuff with the right.
 
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