Upper back injury? How about trying this workout 🙂
Seated hamstring curls – 5 sets – 10 single leg reps, with triple drop set both legs (10 reps each drop)
Seated leg extensions with side lunges – 5 sets – drop set for extensions. for the side lunges complete 10 (1 rep is three pulses and stand) then complete 10 full side lunges.
Seated leg extensions with walking lunges – 15 rep extensions with walking lunges, pule three times at the bottom of each lunge for the length of the gym, complete stnadard lunges for the way back.
Calves – 4 sets – 40 rep seated calf raises hold on every te. with standing calf raises, 20 reps.
Leg press machine calf raises – 10 reps, 10sec rest, 9 reps, 9sec rest, 8 reps, 8sec rest etc to 0.