Disclaimer - this is not an actual wheelchair workout, but satire for those who have not worked out in a long time.
If you want wheelchair workouts let me know and I will post on the blog
Warm up
3 rounds (put band on above knees)
12 good mornings (feet shoulder width apart)
12 lateral steps w/half squat (feet no closer than shoulder width apart)
3 rounds (keep band on)
12 glute bridges w/ 2s pause at the top (feet shoulder width apart)
12 leg lifts (hands under glutes)
3 rounds
:25 frankensteins
:25 toe walk
3 rounds
:25 froggers
:25 spiderman lunge
3 rounds
:25 barbell squat (light weight, bar only)
:25 plank
:25 rest
Workout
4 rounds
:30 barbell squat (moderate weight)
:60 rest
Db squats or leg press modification
4 rounds
:30 leg curls
:60 rest
4 rounds
:30 barbell stiff leg deadlift
:60 rest
4 rounds
:30 leg extensions
:60 rest
4 rounds
:30 barbell walking lunge
:60 rest
4 rounds
:25 db box step ups (left leg only)
:25 plate calf raises
:25 rest
4 rounds
:25 db box step ups (right leg only)
:25 calf raises toes pointed out
:25 rest
Conditioning (optional)
10:00 cardio (your choice/ walk, run, row, bike)
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