Palm Beach Gardens Fire Rescue
Health & Wellness
Menu
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 |
|---|---|---|---|
|
x 20 B |
Toe up |
Toe down |
|
|
2x30s |
standing or half kneeling |
|
|
|
2x10s each |
|
|
|
|
x20 |
|
|
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3x10 |
tempo, pause, pin |
squat to box, goblet squat |
|
|
3x10 |
deficit, tempo, pause |
regular or trap bar deadlift |
|
|
2x10 each arm |
hold a split squat stance |
standing |
|
|
3x10 |
stand on plates |
bent over row |
|
|
3x10 |
pause, tempo, range |
ball instead of TRX straps |
|
|
2x10 each side |
pause, tempo, pulse |
change body/strap angle |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
2x30s |
|
jefferson curl |
|
|
4x10s |
bend knees |
rest on elbows |
|
|
x20 B |
|
further away from wall |
|
|
1 min |
|
|
|
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.