Palm Beach Gardens Fire Rescue
Health & Wellness
Menu
Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
SPEND ONE MINUTE IN EACH POSITION, PER SIDE (IF APPLICABLE). COME IN AND OUT OF THE POSITION AS NEEDED, PROGRESS TO BE ABLE TO HOLD EACH POSITION 1 FULL MINUTE. |
|||
|
Deepen lunge stance |
Perform next to wall |
||
|
Hand flat to floor |
Brace hand on leg or use block |
||
|
Hands between elbows |
Bend knees, less range |
||
|
Hands between elbows |
In plank position |
||
|
Elbows over head touching |
Back to wall for balance |
||
|
On forearm |
Elbow extended, no OH reach |
||
|
Raise back knee, on forearm |
Elbows extended |
||
|
Trunk parallel to floor |
Hold on for balance, prop back LE |
||
As always, adjust reps & weights to your fitness level.
Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.