step up alternative?

paraman · 08-17-2009, 09:48 AM

My right ankle is still weak from a bad sprain last year and felt it twinge a little during the breakin stepups. I just started Hyp 1 and noticed that workout B has me doing step ups. Since I'll be lifting more weights, I was wondering if I could substitute a different exercise in case my ankle can't take it. Lunges perhaps? Bulgarian split squats?

thx

LisaS · 08-17-2009, 10:52 AM

Is it when the right leg is the working leg or when it is the off leg & is hitting the floor on the reps? I know my bad ankle was giving me trouble when it was NOT the working leg as it couldn't take my weight coming down on it between reps.
I subsituted 1-leg glute bridges for awhile.

OldGuy · 08-17-2009, 10:57 AM

BSS's are already in the routine. How would a lunge be easier on your ankle?

uberllama · 08-17-2009, 05:31 PM

My favorite alternative to step ups is standing around complaining about how much I hate step ups, and then not doing them.

paraman · 08-18-2009, 10:25 PM

Lisa: It's the non working leg, when I'm stepping up with my left foot. Extending my right foot with a load is what gives it grief.

Oh yeah the BSS are already in there, I guess I got too wrapped up in the step ups.

For some reason lunges and rotational lunges don't hurt my ankle.

LisaS · 08-18-2009, 10:36 PM

When my ankle bothered me being the down (non working) leg, I did 1 leg glute bridges instead of step ups. For the high rep sets, it seemed a good substitute. If they are too easy you can put the foot of the working leg up on a riser or even the bench/step.
Just a though.

paraman · 08-18-2009, 10:47 PM

Ok I'll look that up in the book and give it a try, thanks Lisa

LisaS · 08-18-2009, 10:48 PM

not sure if it is in NROL. If you can't find it, I'll try to find a video somewhere.

LisaS · 08-19-2009, 01:02 AM

Here are a couple links. The 2nd one you can see how the demonstrator uses more the bottom of her foot - that's more like what it would be on a riser.
You probably want to try at home before deciding where you want to do it in the gym.
If you want to go that way.
http://www.menshealth.co.uk/MH-TV/sp...s/174540/video
https://www.diet.com/exercise/single...-exercise-ball

I also just thought that you could substitute the move where you sit on the edge of the bench and then holding one leg forward, stand up entirely with the other leg. There is no pounding that way on the off leg.

paraman · 08-19-2009, 05:25 AM

Great, thanks for the links, I think I might try the first one. It looks like a 1 legged supine hip raise.

galya · 08-19-2009, 11:40 AM

Do you have a resistance band handy? If you do, I have a great substitution for you!

paraman · 08-19-2009, 07:22 PM

galya: no I don't have any resistance bands.

Lisa: I did the exercise from the second video, she makes it look pretty easy. It took me a couple of reps to figure out the balance. It was more difficult that I thought it would be.

LisaS · 08-19-2009, 07:32 PM

It does hit your glutes and hammies a bit.

Hope the ankle heals up soon so you can get back to step ups.

elemnopee · 08-20-2009, 11:15 PM

Quote:

Originally Posted by uberllama

My favorite alternative to step ups is standing around complaining about how much I hate step ups, and then not doing them.

LOL. Lunges and step-ups are the worst.