Hi guys,
need some help. i am starting the DY blodd and guts programme but i have a hip flexor injury and need to lay off squats and deadlifts. I was wondering what would be a good substitute for the deadlift on back day?*
This is the back programme.*
Dumbbell Pullover: 2 warm up sets 10-12 reps, 1 working set of 8-10 reps to failure,desired weight (increase weight between sets)Dorian's Tips: Dumbbell Pullover Isolates only Lats.
1 min rest
Close-Grip Pulldown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)1 min rest
One-Arm Row (each arm): 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)1 min rest
Wide-Grip Cable Row: 1 warm up set 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between reps)Dorian's Tips: Only use straps when grip fails.
1 min rest
Barbell Deadlifts: 1 warm up set of 10-12 reps, 1 working set 8-10 reps to failure, desired weight (1 min rest between reps)
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Results 1 to 8 of 8
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08-15-2011, 02:41 AM #1Registered User
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Deadlift substitute for DY Blood and Guts programme
"Rise and rise again until lambs become lions."
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08-15-2011, 06:23 AM #2Registered User
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Try weighted back extensions 10-20 reps
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08-15-2011, 11:50 PM #3Registered User
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will try that. thank you. repped.
"Rise and rise again until lambs become lions."
nareshnaresh.com
^^Godsite^^
http://nareshontrack.wordpress.com/
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08-16-2011, 12:03 AM #4Registered User
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Bent Knee Good Mornings? Not sure if you can do them, but worth a try.
http://www.exrx.net/WeightExercises/...odMorning.htmlMisc MD Crew
Foreveralone Virgin Crew
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08-17-2011, 12:13 AM #5Registered User
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thanks for that. but i doubt i should. gotta stop all leg invloved workouts. except calve raises i guess.
"Rise and rise again until lambs become lions."
nareshnaresh.com
^^Godsite^^
http://nareshontrack.wordpress.com/
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08-17-2011, 05:59 AM #6Registered User
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Stick with hypers for the time being, use weight when you can, increase it gradually. Once your legs are ready to do some work, start back slowly. Good mornings will help in that regard. Best of luck!
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08-17-2011, 10:58 AM #7Form>Weight
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Like others have said, hyper extensions are basically your only option. Though the rack pulls do work the erectors, they also work your whole back especially the lower/mid traps, which you will miss with hypers. Might want to look at letting yourself heal before starting a program like this.
My Workout Log:
http://forum.bodybuilding.com/showthread.php?t=146169983&pagenumber=
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08-17-2011, 01:16 PM #8Registered User
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Give seated good mornings a shot if you are able to.
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