Hi heres a bit of background info,
16 years old
6 feet tall
haven’t been gunned in a while but im probably approaching 80mph
and the tricky part, 18 months ago i had surgery on my lower back. L4 L5 spinal fusion with screws put in. Now hold on, whenever i tell people that they think im made of glass, my surgeon said im free to do whatever as long as there is not to much pain and no contact sports. My question is that i want to put on some weight, muscle, because i think it would help my all around in baseball but im a bit apprehensive with squating, deadlifting, or any heavy leg exercises. I can do leg extentions and leg curls fine but i have read that isolated movements like that might not be practical. Im lookin for someone educated on this to let me know how to start putting on leg muscle whether it be to work my way up slowly with squats and such or maybe some alternative exercises with dumbells, or kettlebell, or plyos, or sprints, or anything that wont be too stressful on low back.
By the way i lift at home right now and im fine with upper body lifting, i do tons of core work, and am starting to run sprints (it seems like everyone agrees with sprints rather than distance, thank god)
So yeah thanks for lookin over this and please comment if you have any ideas or insight on the subject, thanks!