Palm Beach Gardens Fire Rescue
Health & Wellness
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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 |
|---|---|---|---|
|
Cardio - mode must change daily |
|
5 min - moderate intensity |
|
|
x 15 BLE |
|
standing CARS |
|
|
10s x 6 |
|
slow dynamic movement vs
hold |
|
|
x 15 BUE |
shoulder around the world |
|
|
|
x 20 |
|
|
|
|
1 min BLE |
1/2 kneel, rear foot elevated |
standing |
|
|
x 20 BLE |
|
back against wall |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
|
|
|
|
|
|
weight, hurricane bar
|
DB/KB (1 iso, 1 moves) |
|
|
3x8 |
defcit |
trap bar |
|
|
|
pin squat, tempo, pause |
box squat |
|
|
|
|
|
|
|
4x8 (two sets/leg) |
|
standing, OH press
|
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
|
5 min PRN |
|
|
|
|
|
|
|
x 20 BUE |
|
|
|
|
x 20 BLE |
|
|
|
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.