Quote:
Originally Posted by Etana
Another whole question is how does one substitute one exercise for another.
I think this is easier with isolated body part exercises, maybe with .. Oh, my language here is really beginner here... with larger or multi-muscle group exercise supersets, maybe it's not as clear as first have a pulling exercise and then have a pushing exercise.
how does one substitute one exercise for another?
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It's not so simple with the exercises you're asking about. Turkish/db getups do all sorts of things for the core, shoulder stability/legs, balance, etc. There will be no substitute that does the same things in the same ratios.
First don't put a db overhead with your RC issues. You can try doing them lying on a bench if you have one, feet already on the floor. Get up from there. Since you have a shoulder issue, you hold the db at your chest or don't use one at all, rather than put it overhead. If it still hurts your feet, skip them.
T Ups are another. Core, like a plank, but with rotation and balance. These hurt your shoulder or you just think they are bad? Can you do planks and side planks instead?
These two exercises are combination/hybrid exercises, so it's not like replacing something simple like bench press with a db bench press. These do multiple things on multiple planes.
It's not critical to directly replace them or perhaps even replace them at all. Anything that's similar would cause similar pain.
As to your plan to reduce OPT from 4 to 3 days... Even doing OPT at 3 times a week might be too much. Don't be afraid to take time off for complete recovery. Do other things, just don't do weight training for the month. If you continue to be active, you will keep what you've gained, but with a history of issues, going too long without proper recovery could lead to a backslide that you won't like.