Palm Beach Gardens Fire Rescue Health & Wellness

December 2022 Workout 1

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
x10
x20
SL RDL
w/ dowel
x20
straight knees, weight in hand
bent knees, 90/90 hold
x20
perform on same side, weight in hand
kick back legs only
Squat with med ball paloff press
x20
add core rotation to press
squat to bench, no press out
x10
varied grip for shoulders

Main Workout

Exercise Dosage Progressions Modification
4x8
tempo, pause
front squat, box squat
4x8
off set weight, deficit, pause
elevated
4x8
off set weight, alt UE
DB
4x8
off set weight, alt UE
prone on bench
4x8
SLS, split stance
min range
4x8
slow, tempo
bent knees, LE over foam roll

Cool Down

Exercise Dosage Progressions Modifications
30s B
pull top knee down
bent top arm, less rotation
x20
NA
smaller ranges
1 min
SL, 30s each
smaller ranges, 2x30s
1 min
add UE/LE taps
elbows extended
x20
NA
smaller ranges
1 min
NA
use physioball, wide legs
30s B
add top UE/LE lift
on knees

As always, adjust reps & weights to your fitness level.