Palm Beach Gardens Fire Rescue Health & Wellness

April 2023 Workout 1

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.

Warm Up

Exercise Dosage Progressions Modification
x20
band, don't alternate sides
alternate sides each rep
2x10
iso hold
toe/finger tip support
x20
x20
unsupported
hold on for balance
2x30 sec
elevate leg, toes up
leg lower, toes relaxed/down
x20
narrow grip
wide grip, 1/2 range

Main Workout

Exercise Dosage Progressions Modification
4x8
hold deep lunge stance
min range
4x8
TRX
3x8
KB
on knees, DB
3x8
pause w/ knee up
DB/KB
3x8
front foot elevated, weight OH
regular split squat
3x8
deficit, pause, tempo
trap bar

Cool Down

Exercise Dosage Progressions Modifications
2x30 sec
higher foot position
lower foor position
10 sec x 6 B
x10
smaller ranges
2x30 sec
bend top elbow
x20
2x30 sec
2x30 sec
slant board, off step, wall
x 20
band, weight

As always, adjust reps & weights to your fitness level.