I need input for a training program for legs. I have a L4/L5 herniated disc injury from 2 years ago, and this restricts me from doing many leg exercises (i.e. squat, deadlift, leg press) that place stress on the lower back. I’ve gone through PT and epidural steroid injections, and this has allowed me to go back to normal daily life (including lifting). I’ve been lifting over the past year, but have heavily neglected my legs due to this injury-I want this to change. I’m an athlete and would like to train my legs for maximum explosiveness, strength, and speed (correlated to diet and BF% as well, which I know how to change. the leg training is what I need guidance for). I’m struggling finding exercises that’ll allow me to do so, as almost all programs call for BB squat, DL, cleans, snatches- and these are all exercises my back restricts me from doing.
The current leg training I’m running is:
DB Bulgarian split squat 3x 6-8
Box jumps 3x 10-15
Dumbell Lunges 3x 8-12
Leg extensions Leg extensions 4x 8-12
Leg curls 3x 8-12
Seated calf raises- 3x 12-15
Standing one legged calf raises- 3x20-25
Any input or help would be greatly appreciated.