Palm Beach Gardens Fire Rescue Health & Wellness

February 2023 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
x 10
x 20
SL RDL
w/ dowel
x 20
straight knees, weight in hand
bent knees, 90/90 hold
x 20
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
x 10
varied grip for shoulders

Main Workout

Exercise Dosage Progressions Modification
4 x 8
hold weight
plate on bar assist
4 x 8
push/pull, paloff
4 x 8
depth
no hurricane, squat to bench
4 x 8
no weight
4 x 8
pause between lift and OH
4 x 8
clap push up, weight on back
incline

Cool Down

Exercise Dosage Progressions Modifications
30s B
pull top knee down
bent top arm, less rotation
x 20
NA
smaller ranges
1 min
SL, 30s each
smaller ranges, 2x30s
1 min
add UE/LE taps
elbows extended
x 20
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.