[Etana]

Originally Posted by Lost Dog

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.

Roland,
Thank you for the terrific clear explanation.
I did no exercise from Dec to April, then sprained my back because my body muscles were so unused, and took another month off. Then I started OPT on May 4 and have felt stronger every day and leaner every week.

At week 5 my program changed and after 1 week, on the second week I realized I need to not do some of the exercises. My plan is to substitute the ones I can't do with rotator cuff strengthening exercises, first with a light band or light weight/s.

I think the OPT weight program is important for me to do, even if I do it at a light level. It's too easy for me to say, "Okay, good, I'll sit on the couch." I believe I mentioned my step ups and lunges are getting better.

I'm seeing my podiatrist this week about my feet, and I'll ask him about the exercises.

I will pay attention to what you and Leigh mentioned, and will watch how my body responds and if it feels stressed. I know really from experience how ignoring something can put me out of commission for even longer.

Thanks again for explaining the exercises. I have a bigger respect for them now, and also, realize I can do them partially and still have a good effect.

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?

I'll see if the planks feel better, that's a good idea. Not sure about the side planks, I'll test them out. I do love the T-ups, but not for right now.