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 |
|---|---|---|---|
|
1 min |
wall commando |
|
|
|
x20 |
no support |
hold on for balance |
|
|
10 sec x 6 |
add lift at end of each |
use hands for support |
|
|
x15 each |
|
|
|
|
x20 |
hold small weight |
W to OH |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
45 sec work 15 sec rest/change stations repeat x 4 |
|
bear crawl iso, tap hands |
|
|
45 sec work 15 sec rest/change stations repeat x 4 |
|
|
|
|
45 sec work 15 sec rest/change stations repeat x 4 |
stand on soft surface |
toe tap support |
|
|
45 sec work 15 sec rest/change stations repeat x 4 |
|
feeet in TRX |
|
|
45 sec work 15 sec rest/change stations repeat x 4 |
|
|
|
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
2x30 sec |
slant board, off step, wall |
|
|
|
x20 |
|
|
|
|
x20 |
|
back to wall for balance |
|
|
10 sec x 6 |
bend elbows |
bend knees |
|
|
2x30 sec |
|
let top knee abduct |
|
|
1 min B |
add UE/LE movement |
on knees |
|
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.