I am looking for some advice around designing a leg workout that doesn't use squats, deadlifts, goodmornings, leg press, or any other hip dominant compound movement....I know that sucks but I've run out of options.
My primary goal is to continue building muscle but I have my sciatic nerve being pinched in 2 different spots in my hips due to a rock climbing/Lord knows what else injury that accumulated over time. I am safe to exercise but absolutely cannot put much weight above my shoulders so I'm stuck using isolating movements and movements that utilize light weight/body weight. Sometimes I can do bulgarian split squats and weighted walking lunges but I can't do them every workout.
If anyone has any advice on a leg workout, including the best rep range (or if I should alternate between high and low reps)and which exercises to do at what reps to make the most of this situation, that would be greatly appreciated.
Because I am so active in climbing I only want to do one leg workout a week while incorporating 2-3 sessions of HIIT training on non weight lifting days.