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Anyway, I have been out of the gym and in a sling for about a month. I have for the most part done a great job of averting the weight gain problem but I am sick of being out of the gym and want to get back into it.
I was wondering if there was any plan that you guys could recommend or help me put together that would work out only legs and abs. At the very most, MAYBE i can do hyperextensions, but to be safe I might avoid them (dont want to hold any weight with my shoulder if I dont have to..)
Just one more note...I can't do squats. Maybe Hack squats on a machine or lying squats on a machine, but definitely not with the bar. That position is VERY unstable for my shoulder and I wont be able to hold the bar.
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Being THAT limited, I'd hesitate to give you anything other than doing some bodyweight squats or something. When you use weights for ANYTHING, including some bullshit leg extensions, you're still apt to flex your back/shoulders. It'll hinder recovery, at best.
My advice is to go strictly by the book, follow ALL the doctor's recommendations, and stay out of the gym until 100%. It'll probably speed recovery if you stay mildly active..Fast paced walking or something 4-5 times a week to enhance blood flow.
If you're not completely healed, you'll either do one of two things: Either reinjure yourself, or keep it from fully healing month after month. I know where you're coming from. I had a pec tear (minor) a long time ago. I stayed clear of the gym longer than recommended, and didn't do anything that will hinder me from FULL recovery. It was minor, nothing at all as serious as your injury either. Now I look back on all that time off and I'm more than glad I kept my ass safe. I'm still currently 100%, powerlifting, and just hit a 1 RM of 385 easy on flat bench.. It takes time, but it's not like you're competing in the next few months!
For peace of mind, all those leg isolations are a waste of time anyways. If you cannot lift heavy and free squat, you're only spinning your wheels anyways.