Wheelchair assistance and Gym: 3 days/ Week

2-3 days a week

This program is shaped for all guide assistants that work with disabled persons, especially those who work with wheelchair bound persons.

Click on each exercise to see pictures

Klicka på varje övning för att se bilder

Day 1:

1.Cycling           15 mins

2.Dumbbell Walking  Lunge        2*10

3.Incline Shrug dumbbell          3* 15

4.Low cable crossover                 2* 15

5.Seated cable row machine        2* 12

6.Biceps standing hammar dumbbell   2*12

7.Chest press incline one arm         2*12

7.Abs                    10 mins

8.Stretch        5 mins

Day 2 :

1.Rowing cardio machine   20 min  

2.Front barbell squat         3*12

3.Kettlebell get up               2*15

4.Deadlift single leg dumbbell (left/ right)    2*12

5.Triceps cable pushdown rope                 2*12

6.Chest press machine                       2*15

7.Barbell clean and press                   2*12

8.Single dumbbell front raise               2*12

9.Back exercises                           10 mins

Cool down 5 mins

Day 3 and Day 4: Home exercises

1.SspYoga 2 mins

2.Music and dance       10 mins

3.Push up   3* 15         

4.Leg standing with lateral raise     left/ Right   2*30 sec

5.Glute bridge one leg         3*15

6.Back muscles balance      2* 30 sec

7.Abs exercises                    5 mins

8.Back exercises                5 mins

SSPJSSM journal of Sport Sciences and Medicine



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