Looking for the advice of people much more knowledgeable than I.
So I’ve had a problem shoulder for a few years that I just finally went and sought help with. Haven’t got any imaging done yet but physio believes it’s an impingement with what is likely a small tear of the infrapsinatus in my right shoulder. What complicates the matter further is that as a result of my leaving it untreated for so long, my scaps move in very compensatory ways and it’ll take a while to retrain that while I fix up the other issues.
The last couple of months I stopped doing all vertical pressing and pulling and all horizontal pressing other than decline bench (didn’t seem to bother my shoulder and was the only way I could actually feel quality pec activation). I’d do only rear and lateral raises for my delts. Thing is, physio has advised I not do any chest or shoulder work.
So how can I go about devising a program that’s ONLY legs and back that has me in the gym 3 days a week? I could do a fourth day but I’m not sure which would be more optimal given my restrictions.
Back squats haven’t seemed to bother me but I’ve considered switching to front squats to avoid that external rotation of the shoulders. Virtually all other leg exercises seem fine, including cleans (which I’d like to continue doing). Most back exercises seem fine but I find that only rowing until my elbows reach my midpoint feels best on the shoulders and actually gets a better contraction.
Can anybody offer any help? I know there’s lots of programs that have you squat three days a week but I haven’t had any luck finding s program that caters to my limitations.