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 |
|---|---|---|---|
|
Cardio - mode must change daily |
|
5 min - moderate intensity |
|
|
x20 |
use light weight |
incline bench |
|
|
x20 |
light resistance band |
dowel assist |
|
|
x20 |
NA |
soft surface under knee |
|
|
x20 |
OH reach |
don't leave ground |
|
|
x 5 each |
increase range |
small range |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
KB split stance clean to OH press |
1 min each x 4 cyccles |
hold split squat |
DB, pause at shoulder |
|
1 min each x 4 cyccles |
deficit |
push up, min range |
|
|
1 min each x 4 cyccles |
vary method |
vary method |
|
|
Burpie |
1 min each x 4 cyccles |
jump at top |
walk legs out |
|
Atlas med ball pick up to OH press |
1 min each x 4 cyccles |
weigh |
pick up from elevated surface |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
x20 |
NA |
NA |
|
|
10s x 6 |
depth |
thoracic rainbow |
|
|
x 10 B |
sit on feet |
range, cross arm in front |
|
|
x 20 B |
light band at feet |
hold on for balance |
|
|
10s x 6 |
hold light weight |
hold on for balance |
|
|
x20 |
narrow grip in PVC |
wider grip |
|
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.