[Etana]

Currently in OPT for Fatloss: B1 B2 superset program.... week 5-8

I have a rotator cuff sprain from December, and I think I need substitutions for the exercises I've noted.

Also, I don't know how to substitute exercises and would like to learn the theory, etc


I am moving up my weights very conservatively/slowly in all exercises, depending on how my body feels, with the purpose of strengthening; rather than pushing too fast for failure. I am not at my limit at most of these right now, but am at a point where I'm challenged.

B1:
Step up: This is fine
Rear lunge: This is fine

DB Pullover: love this. Think it's okay 20lb now
Swiss Rear Delt Fly. 2/5lb light; I think this is strenghtening my shoulder

T ups: I am liking these, but think they are not good for my shoulder
Swiss Ball crunch. This is fine

B2:
Wide DB Deadlifts: only lifting 2/20lb when I used to lift 2/40lb; I don't want to increase the weights because of my shoulder, but I thing these are okay at this weight ??
Overhead Squat: not good. I am going to do DB squat

Close Grip Push Up: not sure. I don't get very low on close grip, but I think these are okay

Lateral Raise: I'm doing light 5lb weights; think this is strengthening
DB Get Ups: these hurt my foot bunion-bones; I need a substitution
Jack Knifes: This is fine

thanks for any tips, specific substition suggestions, lessons...