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 |
|---|---|---|---|
|
1 min |
UE/LE taps, pull through |
|
|
|
x 15 B |
|
hold on for balance |
|
|
x 15 B |
|
|
|
|
5s x 5 each position, BLE |
|
|
|
|
x 20 |
|
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
2x15
|
hands on unstable surface |
hold plank |
|
|
2x15
|
body more parallel to floor |
body more perpendicular |
|
|
2x15
|
weight, stand on 1 leg |
no iso hold |
|
|
2x15
|
weight |
no iso hold |
|
|
2x15 |
one leg |
iso hold |
|
|
2x15
|
weight, elevate front leg |
PVC for balance |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
x 20 |
add band or weight |
standing at wall |
|
|
x 10 each position BLE |
range of motion |
|
|
|
x 20 |
|
standing at wall |
|
|
x 20 |
|
|
|
|
10s x 5 each |
|
|
|
|
x 20 |
band |
|
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.