Palm Beach Gardens Fire Rescue
Health & Wellness

Body Weight 6

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.

Warm Up

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

Main Workout

Exercise Dosage Progressions Modification
2x15 B
Add hold with UE/LE ext
Tap UE or LE, regular bird dog
Add isometric hold
Let foot rest
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
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

Cool Down

Exercise Dosage Progressions Modifications
Happy Baby
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.