This article might be a little biased as I was just cleared walk this week! Wait, please re read that line. Yes, walk. I think this is a great opportunity to a second and be grateful. It’s easy to focus on what we don’t have, but honestly that doesn’t really get us far, and it takes away from the simple joy in life, with things that we do have. Here’s to focusing on what we do have, what we can do, and what we are committed to doing.
With that being said, when I found out I was able to start putting pressure on my foot and was cleared to begin training legs, I was curious as to how I could create a leg workout that wouldn’t be too much weight on my foot.
The surgeon said no squats and no lunges for now. What is he talking about ?! Doesn’t he know that’s what I do? Anyways after asking a few questions I starting to brainstorm.
Check out my workout below for a lower impact leg session. Please note I did not include any typo of plyometrics, lunges, or squats for this regiment due the impact placed on the feet.
One caveat is that this workout utilizes machines at the gym – this being that they alleviate any significant weight being placed on the foot (with the exception of the leg press). When performing the leg press, upon un-racking the weight, I did my best to place most pressure on my right leg. When performing the actual lift, I focused on distributing majority of my weight in my legs.
Due to the limited scope of exercises (I am used to doing a variety of squats and lunges in a given leg workout) I went ahead and upped the volume a bit by completing six sets of the first few exercises.
So here’s what the workout looked like:
I woke up today with second day DOMS (delayed onset muscle soreness) and had the biggest smile! I haven’t felt this sore in a long time!
Give it a go and let me know what you think!
Have a great rest of your week!