Thread: Split Quads and Hamstrings After Shoulder Surgery

I am having shoulder surgery on Monday to clean up and repair a labrum tear. To maximize the amount of lower body training I can do for the next few months I am going to split my hamstring and quad training. Only catch is I can't squat or deadlift or do anything requiring upper body engagement.

Been training 20 years. Never split legs up before. Any advice is greatly appreciated.

No upper body? Does that include putting a bar behind your shoulders?

If not, you can squat and good morning. Maybe hip thrusters too.

If yes then you will have to hip belt squat and that's about it unless you can use leg extension/curl machine.

Originally Posted by SuffolkPunch

No upper body? Does that include putting a bar behind your shoulders?

If not, you can squat and good morning. Maybe hip thrusters too.

If yes then you will have to hip belt squat and that's about it unless you can use leg extension/curl machine.

Thanks for your response. I can use any and all machines (including hip thruster machine) but I can't put a bar on my back, lift a bar, hold a db, etc.

I was thinking of doing the following:

Hamstring/Glutes: Hip Thrusters, squat machine, squat press, leg curls, any other hamstring related machines, etc.

Quads: Leg Extensions, leg press.

Hip abductor/inductor should be done on which day?

Saw this elsewhere:

Quad
Leg extensions 4x15-20
Leg Press 4x15
Squat 4x8-12
Step Ups 4x15

Hams
Seated Curl 4x8-12
Lying Curl 4x8-12
Stiff Deadlifts 4x8-12
* Considering adding Jefferson Squats or Hamstring Kickbacks