Station 3 exercises
Station 3 has great equipment for strength training. There a pull-up bars at multiple heights, parallel bars, and even an overhead pressing station with adjustable weights. This station is commonly used as the starting point for workouts as it targets larger muscle groups. Get strong here!
Overhead Shoulder Press
Muscles Primarily Used
Deltoids
Supraspinatus
Triceps
Directions
Grip bar with torso facing away from machine
Use shoulders and arms to push the bar up over the head
Return to original position
Sets x Reps
3 x 10 for strength
3 x 15 for endurance
Variation: Alternate arms or single arm. Hold in overhead position. Can also adjust weights by pulling black weights closer to you for more resistance or further away for less resistance.
Overhead Shoulder Press (reverse)
Muscles Primarily Used
Deltoids
Supraspinatus
Triceps
Directions
Grip bar with torso facing towards machine
Use shoulders and arms to push the bar up over the head
Return to original position
Sets x Reps
3 x 10 for strength
3 x 15 for endurance
Variation: Alternate arms or single arm. Hold in overhead position. Can also adjust weights by pulling black weights closer to you for more resistance or further away for less resistance.
Pull Ups
Muscles Primarily Used
Latissimus Dorsi
Biceps
Directions
Grab the bar with palms facing forward
Pull torso up by drawing shoulder and upper arms down and back until the bar touches the chest
Slowly lower body back to starting position
Sets x Reps
3 x 5 for strength
3 x 10 for endurance
Variation: If participant lacks strength, just do partial pull-ups (Not full range) or jump up so chin is up to bar and slowly lower yourself back down to ground.
Variation: Supine pull-ups on lower bars, contract and hold
Variation: if still too challenging, perform "Lat Pulldowns: Theraband" shown at station 2
**Note: Make sure to have someone else holding wheelchair if you have a wheelchair that doesn't have breaks
Variation Pull Up
Muscles Primarily Used
Latissimus Dorsi
Directions
Grab the bar with arms extended and heels on the ground with legs extended
Raise the body by keeping the torso tight and bending the elbows
Return to original position by straightening arms to lower body
Sets x Reps
2 x 10 for strength
2 x 15 for endurance
Dips
Muscles Primarily Used
Triceps
Directions
Grab the bar and lift body up with arms so arms are straight.
Lower body by bending the arms
Bend arms until shoulders are below the elbows at the bottom
Return to original position by straightening arms to lift body back up.
Sets x Reps
2 x 10 for strength
2 x 15 for endurance
Variation: can do single leg dips or negatives if unable to perform actual dips. Can also do partial dips and not go through full ROM.
Tricep Dips (chair)
Muscles Primarily Used
Triceps
Directions
Hold onto rails on seat (or bar)
Push up through hands and straighten arms so the torso is being lifted upwards
Slowly lower arms down and bend at the elbows
Push through hands and straighten arms to return to original position
Note: Keep the elbows as close to torso as possible
Sets x Reps
3 x 10 for strength
3 x 15 for endurance
Trunk Rotation Stretch
Muscles Primarily Used
Trunk Rotators
Directions
Place one hand on the front of the seat and one towards the back.
Rotate with torso until a slight stretch is felt in the opposite side
Hold for 30-45 seconds
Sets x Reps
3 x 30-45 seconds
Bicep Curls with Weights
Muscles Primarily Used
Biceps
Directions
Hold dumbbells
Begin with arms straight and to the side with palms facing up
Bend elbows and bring forearms up like a curl
Lower forearm to starting position
Note: Keep elbows as close to torso as possible
Sets x Reps
3 x 10 for strength
3 x 15 for endurance
Arm Exercises with Weight
Order of the video:
Deltoid Flys
Shoulder Flexion (Y)
External Rotation
External Rotation against gravity
Shoulder Press
Deltoid Flys
Muscles Primarily Used
Deltoids
Directions
Grab dumbbell
Begin with arms by side and palms facing towards body
Keeping palms facing towards the body and arms straight, raise the arms up towards the level of the shoulders
Slowly lower arms back to original position
Sets x Reps
3 x 10 for strength
3 x 15 for endurance
Shoulder Flexion (Y)
Muscles Primarily Used
Anterior Deltoids
Directions
Grab dumbbell
Begin with arms by side and palms facing towards body
Keeping thumbs facing up and arms straight, raise the arms up towards the level of the shoulders out at a diagonal
Slowly lower arms back to original position
Sets x Reps
3 x 10 for strength
3 x 15 for endurance
External Rotation
Muscles Primarily Used
Infraspinatus
Teres minor
Directions
Grab dumbbell
Start with elbows at side and bent at 90 degrees
Rotate forearm away from body while keeping elbows at your side
Return to beginning
Sets x Reps
3 x 10 for strength
3 x 15 for endurance
External Rotation against gravity
Muscles Primarily Used
Deltoids
Infraspinatus
Teres minor
Directions
Grab dumbbell
Lift elbows up so they are at the same levels of shoulders
Bend elbows 90 degrees
Rotate back of hand up so palms are facing forward
Return to start position
Sets x Reps
3 x 10 for strength
3 x 15 for endurance
Shoulder Press
Muscles Primarily Used
Latissimus Dorsi
Teres major
Triceps
Rotator cuff
Biceps
Trapezius
Directions
Grab dumbbell
Start with elbows up at the level of the shoulders with arm rotated so palms are facing forward
Push arm up until it is straight
Return to start position
Sets x Reps
3 x 10 for strength
3 x 15 for endurance