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 around back or weight |
On knees or at wall |
|
|
x20
|
Hold legs out or up |
Band assist |
|
|
1m
|
Add weight, UE/LE movement |
On knees |
|
|
x10 BUE
|
Maximum range of motion |
On knees |
|
|
1m |
Add band at knees, weight, SL |
Rest during minute |
|
|
x10 BLE |
Lift onto knees |
Limit range |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
2x15 |
Clap, deficit |
Knees |
|
|
2x15
|
Weight on back |
On knees, shoulder tap |
|
|
2x10 BLE |
Weight |
No pulse |
|
|
2x10 BLE
|
Weight, pulse, tempo |
Use TRX straps for balance |
|
|
2x15
|
No leg support |
Various leg support |
|
|
2x15
|
Band around feet, weight |
Bridge w/ leg kick |
|
|
2x15
|
Weight |
Band assist |
|
|
2x15
|
Weight, pause |
Knee to chest, toes to foam roll |
|
|
50ft x 2
|
Drag weight |
Isometric hold |
|
|
2x15
|
Jump, tempo, pause, pulse |
Box squat |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
5s contract/relax x 10 |
Range of motion to tolerance |
Stretch only without contract portion |
|
|
5s contract/relax x 10 |
Range of motion to tolerance |
Stretch only without contract portion |
|
|
x20 |
No wall support |
Quadruped, sitting |
|
|
5s x 10 B |
Range of motion to tolerance |
Bend top elbow |
|
|
x5 each direction BLE |
Range of motion to tolerance |
Range of motion to tolerance |
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.