Modifications needed for 3 day split

[FreeSpirit71]

I am happily seeing results from following T's 3 day split. However, I omit lunges and split squats due to my right ankle. This ankle was severely broken 4.5 years ago and repaired with 10 screws and a plate. I am unable to do lunges because of the impact on the ankle and I stopped split squats due to the pain, stiffness, and decreased mobility that resulted and stayed with me for a couple of days afterward. I have to be careful about doing anything that could cause the joint to deteriorate. Any suggestions for lunge and split squat substitutes?

[smuggie]

Are you looking for suggestions for other unilateral leg movements? Because I imagine Bulgarian squats and step-ups would hurt your ankle too.

[FreeSpirit71]

Are you loooking for suggestions for other unilateral leg movements? Because I imagine Bulgarian squats and step-ups would hurt your ankle too.

I should have phrased my question better. Are there unilateral leg movements that you would suggest I try or should I just continue training without them? The only other exercises I could come up with would not work with the ankle. Bulgarians and step-ups would hurt as well. Thank you for your help.

[Erik]

Unilateral exercises should be a part of every well designed lower body program IMO, but if an injury precludes you from including them, then you have to obviously make some program adjustments. Outside of the various free weight unilateral exercises, the only other one that immediately comes to mind that you might use is a unilateral leg press. :shrug:

[smuggie]

I'd give the unilateral leg presses a shot.

According to Thunder reverse lunges are hamstring dominant for most people. I can't vouch for this myself since I don't do them, but maybe you could do one-legged back extensions or one-legged reverse hypers instead.

There's another unilateral exercise you might want to try to see if it works for you. It's called the bench step one-legged squat.

Click me (http://www.fitness-ebooks.com/bench-step-exercise.htm)

There are also regular one-legged squats for the very ambitious, but those are really tough.

I hope you find at least one quad dom unilateral exercise you can do, because I agree they're important to do.

[jaleena]

Unilateral RDL's might be okay for your ankle...and for me they're one of the easier unilateral exercises, balance-wise. Not quad-dom, though.

[FreeSpirit71]

Thank you Thunder, Smuggie and Jaleena. I am very excited to have some options to try! The unilateral leg press, one legged back extensions, reverse hypers, & unilateral RDL's should all be doable options for me. The bench step may be a reach but I will try and see how it goes. Again, thank you so much!