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 |
|---|---|---|---|
|
8 positions, 5 rocks each |
progress range of motion |
Hands on wall or together |
|
|
x 10 B
|
On knees or forearm |
||
|
x 10 B
|
Sit on low block, back to wall |
||
|
x 20 BUE
|
Standing, face to wall |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
2x15 B |
Add hold with UE/LE ext |
Tap UE or LE, regular bird dog |
|
|
2x10
|
Add isometric hold |
Let foot rest |
|
|
2x15 |
Resistance band at foot, deficit |
Raise leg prior to let down |
|
|
2x10 BLE
|
Split jump |
Decrease range, UE for balance |
|
|
1m x 2 |
Add UE/LE tap, weight |
Hand position, bend knees |
|
|
2x15
|
Keep legs up and pulse |
Prop back on forearms, V lift |
|
|
2x10 B |
Stay down between lunges |
Stand up between lunge/squat |
|
|
2x10 BLE
|
Trunk parallel to floor |
Hold for balance |
|
|
x3 BUE
|
Top arm extended |
Both arms down |
|
|
1m x 2
|
Add heel raise |
Rest intermittently |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Happy Baby |
1m |
Progress range of motion |
Support feet on wall |
|
Brettzel Stretch |
2m B |
Use straps as needed |
|
|
30s x 2 |
Seated rolling ball forward |
||
|
20s x 4 |
Prop on elbows |
||
|
x 10 BUE |
Limit range of motion |
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.