S&H plus L&G Rotation?

[Venus]

I recently got S&H. I previewed it and it looks wonderful, however, I can't do lunges due to a bad knee. I can just do more squats, but since S&H is 5 to 1 UB to LB I'd like to add another LB workout in to balance it out, especially since I can't do the lunges. Has anyone done a rotation with S&H plus L&G? If so could you post it please?

I feel like I saw one recently but when I went back to look for it I couldn't find it so my appologies if this has already been posted.

Thank you!

 

[Cathe Friedrich]

Hi Venus! If you want to add an extra leg workout in, here is an idea.

Do two sets(8 reps per set) of slow and heavy training with the following exercises. The first set will focus 6 counts on the positive portion of the contraction and 2 counts on the negative portion of the contraction. The second set will do the opposite (6 cts on neg. 2 cts on pos.).

1) Traditional Squats (barbell)
2) Plie Squats (barbell)
3) Deadlifts (barbell)
Repeat exercises one through three using dumbbells.

The following portion of this workout can be done right after the above exercises. It will not follow the slow and heavy principle, however, it will round out your 2nd leg workout for the week.

Leg Presses (step ups):
Do 2 slow and controlled sets of 10 reps each with whatever weight you are comfortable using.

Then the stability ball portion of Pyramid Lower Body.

Have Fun!

 

[Venus]

Thank you Cathe, wow I wasn't expecting you to write me a custom workout! I have saved this on my computer and printed it out. I'm starting my S&H rotation the last week in April, I can't wait! :7