Palm Beach Gardens Fire Rescue Health & Wellness

Active Recovery 5

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.

Main Workout

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.