These were great LFF. We have similar equipment and are making similar modifications. Was laughing today with the donkey calf raises. There is no way I can lift my boyfriend and the 8 pound cat is not cutting it. I run into problems with the pulleys because of the weight increase. Find myself in-between weights and have to sub others. I'll be trying some others you have listed. Will post some of mine too. There are some other moves I like and have not seen in the program, but then again, never know what is coming at this point!!! Thanks again:)
Ok, I said I would post a comprehensive list of my alternates... there are alot. I workout at home(I do have alot of equipment though) and have back and balance issues. I paid hundreds for physical therapy and picked their brains on this program. You get the benefit. If this doesn't help- there is an "Alternates with Bands" post also. My equipment(mostly my roommates): +An Apex AX PWR7-basically, a barbell stand, a weight bench that inclines or declines, leg extensions and preacher curl set up, a traditional Lat pull bar, a single adjustable height cable pulley (rows, pushdowns, curls, etc) with a straight bar and a single webbed handle +A flat bench +Set of 3lb, 5lb, 15lb, 25lb, 35lb and adjustable weight dumbbells +Wrist/ankle weights +Two resistance bands +Exercise ball
As a rule, I hope you already know that dumbbells can be substituted for barbells(my barbell is 40 lbs without added weight, so I still cannot use it and I always substitute dumbbells) and cable pulleys. Bands are also easily substituted in for pulleys. Too weak for one-arm moves (pulls/pushes)? You can always do the 2 arm version to build up more minimal strength.
Alternates (program listed exercise first, with substitute and any clarification I think isn’t obvious. If I don't list a URL it means its on the Bodybuilding.com site, listed as an alternate already) • Seated Cable Row(BACK) ==I started with resistance band and worked up to the cable pulley and weight. • Single-leg Barbell (or dumbbell) deadlift or Barbell deadlifts. ALL deadlifts vetoed by PT, 2 other options(BACK): ==Rear leg raises on a ball. I can’t find a demo. Lay face down on exercise ball (ball between abs and chest), tighten abs, Do a set lifting one leg(then repeat with other leg). Lift straight leg off floor SLIGHTLY(while other stays down for balance)- do NOT kick above horizontal(no arching!) and if you feel ANY pinch in your lower back, you have raised too high. This is a very subtle movement, but it works the same muscles as a deadlift (legs, lower back). Add ankle weights to make it more challenging. If you have lower back issues, this really does the job and will strengthen your weak spot. ==Bridges/Butt Lift, Bridges on a Ball (mine are feet up on ball, not like SP shows), Bridges on Ball with medicine ball (also instead of Barbell Glute Bridge) • Hammer Strength Lat Pull(BACK)==Reverse Grip Lat Pull • T-Bar Row or Bent over Barbell Row (BACK, bending over BAD!)==Incline dumbbell row (face down on incline bench with arms to the side- your back is supported) • Back extension Machine(BACK)==Back Extension www.sparkpeople.com/resource/exercis es .asp?exercise=147 or Back Extensions on a Ball www.sparkpeople.com/resource/exercis es .asp?exercise=17 • Jackknife Situps (Abs)==Planks (or modified planks, start with 15 second hold and increase holds to 20, then 30, then 60 seconds). Mine are in sequence- face down, side plank (L), face down, side plank (R), face down. That is one Set. • Crunches(ABS)== Crunches on an exercise ball are more back supported. Eventually try the crunches though- core strength improves fast on this program. • Oblique Crunches(ABS)==Modified Planks- Center, Side, Center, Side, Center • Roman Chair leg raise/Hanging Leg Raises(ABS)== Decline Reverse Crunch or standard Reverse Crunches or (PT preferred) Jackknife on a ball (“Exercise Ball Pullin”) www.sparkpeople.com/resource/exercis es .asp?exercise=14 • Pullups(SHOULDERS)==Wide Grip Lat Pulldowns or Smith Machine/Barbell stand standing pull-ups (sort of like the reverse of a wall pushup, feet are on the ground and you are just pulling your torso weight) • Rear-Delt Cable Flyes(SHOULDERS)==Dumbbell Lying Rear Lateral Raise • Flat Bench Cable Flyes/Machine Flyes (CHEST)==Flat Bench Dumbbell Flyes • Cable Crossovers (CHEST)==Incline Bench dumbbell flyes or Decline Bench Flyes • Barbell curls(ARMS)==Preacher Curl or Dumbbell Curls • Lying EZ Bar Triceps Extension(ARMS)==Cable Incline Triceps Extension • Side-to-Side Pushups(ARMS)== I couldn’t do these at first. Pretty much all pushup styles, you can practice on a wall (put your feet further out than you can comfortable reach the wall then lean in) until you can do them on your knees or standard toes. • Plyo Kettlebell Pushup(ARMS)== I did these (without kettlebell) against the wall, really trying to lean my weight into it and pushing off the wall as far as I could. You could also do side-to-sides if you mastered them, but this doesn’t involve the Plyo movement. • Medicine Ball Push-Up (ARMS, not quite there)==Close handed wall pushup www.sparkpeople.com/resource/exercis es .asp?exercise=108 • Skullcrushers(ARMS)==single dumbbell lying tricep extension or Cable Incline Tricep Extensions • Overhead cable curl(ARMS)==Standing Single Arm Bicep Curl • Cable one-arm triceps extensions(ARMS)==Tricep dumbbell Kickbacks • Donkey Calf Raise LEGS (yeah, right!)== Wide Leg Wall Sit with Calf Raise www.sparkpeople.com/resource/exercis es .asp?exercise=109 • Leg Press(LEGS)==Dumbbell squats (or Wall Squats with Dumbbells and a Ball) www.sparkpeople.com/resource/exercis es .asp?exercise=189 • Seated Leg Curls(LEGS)==Lying Leg Curls • Wide Stance Barbell Squat/Sumo BB Squat(LEGS)==Plie Squat with single dumbbell/Wide Leg Squats with dumbbell www.sparkpeople.com/resource/exercis es .asp?exercise=161 • Abductor Machine(LEGS)==Lying Abduction www.sparkpeople.com/resource/exercis es .asp?exercise=149 Hip Circles www.bodybuilding.com/exercises/detai l/ view/name/hip-circles-prone Standing Hip Circles www.bodybuilding.com/exercises/detai l/ view/name/standing-hip-circles • Adductor Machine(LEGS)== Lying Adduction www.sparkpeople.com/resource/exercis es .asp?exercise=150 Side Leg Raises www.bodybuilding.com/exercises/detai l/ view/name/side-leg-raises Groiners www.bodybuilding.com/exercises/detai l/ view/name/groiners • Single Leg Squats (LEGS, not enough balance and strength at first)== Single Leg Wall squats with a a ball www.sparkpeople.com/resource/exercis es .asp?exercise=33 • Split Squats(LEGS)== I put an arm out to a wall to help balance
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.