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 |
|---|---|---|---|
|
Pyramid Scheme - perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10 |
resistance band at hands |
tap shoulders only |
|
|
Pyramid Scheme - perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10
|
deficit, hand release |
on knees, at bench |
|
|
Pyramid Scheme - perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10
|
add weight, single leg, jump |
box |
|
|
Pyramid Scheme - perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10
|
perform same arm/same leg |
allow hand/foot to touch |
|
|
Pyramid Scheme - perform each exercise 50 reps, then working down in incraments of 10. 50 / 40/ 30/ 20 / 10
|
add weight |
bent knees, pulse at 90 |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
5 min |
|
|
|
|
x 20 |
hold top knee down |
bent top elbow |
|
|
30s x 3 B |
|
|
|
|
30s x 3 B |
|
FABER stretch |
|
|
10s x 5 B |
|
|
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.