Modifying P/S series Upper Body-for foot injury

[lynn]

Hi Cathe-
I broke my foot 3 weeks ago (fell off a ladder) The Doctor says it is OK to resume upper body work. Before my injury, I was doing your P/S series, every week, and was in great condition. I started up my strength trainin this weekend, and needed an alternative to the bent over rows you do in Back, Biceps, and abs. I am limited to sitting on a bench or chair. Is there any variations I can do that will work those specific muscles, but from a sitting position.? Thanks in advance!!!
Lynn

 

[Cathe Friedrich]

Hi Lynn!

Sorry to hear about your foot. Well, at least you now have the doc's clearance to do upper body. As for a bent over row option, you can sit in a secure chair and scoot forward to the edge(so that your glutes and just a small portion of the back of your thighs are on the chair). You'll be using two dumbells (be sure that you select a challenging weight that you can safely handle using good form). In your seated position, place one dumbell on the outside of each foot. Now lean over and pick up one dumbell with each hand. Brace your center core and keep your back strong with a slight forward lean over your thighs. For the first two sets of 10 to 12 reps(per set), you will lift up the dumbells up keeping your arms/elbows close to the side of your body. Your hand position will be the same position as when you do a one arm row(in other words, your palms face one another). For the second two sets of 10 to 12 reps(per set), change your hand grip so that the thick ends of the weights face sideways(in other words, your palms face you). As you draw the weight up, contract the upper back by drawing your shoulder blades together at the top of the lift. Try to keep your weights lined up right across the mid chest at the top of the movement. Good luck with your recovery and continue to listen to your body while training

.