‘Wheel Chair Workout 2024’ (wk 1 #2)

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)