Hi H&F,

I'm a clumsy rugby player that managed to break his pinky finger and apart from not being able to tie my shoelaces I'm pretty lost in the gym as well.

I'll be in a cast for 4-6 weeks and unable to play rugby, so I need to find some things to do in the gym.

It happened last Friday, went to the gym today and cycled for 40 minutes + some ab work. No real pain there so that's a start.

Figured I can do quite a few leg exercises, I hope I can squat using a smith machine.

Hope you guys have some brilliant exercises for this troubled time, a killer ab workout doable without the hand would be awesome as well as exercises for any part of the body.

Thanks, H&F!

Just don't put it in a cast and do all your regular exercises man

No choice to put it in a cast, it was severely misformed and had to be straightened. Just got back from the hospital and they confirmed no operations. 3 more weeks in a cast to go.

Has your gym got a safety squat bar by any chance?

Maybe front squats with straps?

Failing that you could try belt squats?

Maybe glute ham raises?

Incline leg press.

Hamstring curls.

Depending on how restrictive the cast is, you can probably use some chest press and shoulder press machines, pec deck.

Pulling exercises are hard, but I've seen one arm rows done on the cable machine with the ankle strap wrapped around your upper arm.