Palm Beach Gardens Fire Rescue
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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 |
|---|---|---|---|
|
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 |
| 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 |
| 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.
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.