I do think you should consult with a physical therapist. That said, I think machines are going to help you a lot.

With inured wrists you could do a lot with a cable machine and a wrist attachment. You could use a pec dec machine and your forearms to work your chest.

For legs you could try leg curls and leg extensions if you can lift far enough away from your ankle.

I don’t regard AthleanX as a good source of information. He made a name for himself creating fake things to worry about and none of his programs help people reach a definable goal.