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 |
|---|---|---|---|
|
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 |
|
| 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 |
|
| 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.
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.