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 |
|---|---|---|---|
|
10s x 10 |
Back parallel to floor |
Bend knees, wide hands |
|
|
x20 |
Single leg |
Dowel behind back |
|
|
x20 |
Weight |
Dowel across shoulders |
|
|
x10 |
Weight, touch floor |
Brace hand on thigh |
|
|
x20 |
Closer to wall |
Use box/bench |
|
|
10s x 10 |
Wider legs, chest to floor |
Adductor stretch |
|
|
2x30s B |
1/2 kneeling w/ toes up |
Slant board, standing |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
2s pause, 3x10 |
Weight, deficit, pause longer |
Trap bar, no pause |
|
|
2s pause, 3x10 |
Weight, pause longer |
Box/bench, no pin, no pause |
|
|
3x10 |
Weight |
Use PVC vs straight bar |
|
|
2x10 BUE |
Split stance/lunge hold |
Standing |
|
|
4x10 BUE |
Weight |
Plank w/ UE movement |
|
|
4x10 B |
Split stance/lunge hold |
Reduce range of rotation |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Contract 5s / relax 5s x 10 BLE |
Closer to wall |
Further from wall |
|
|
x20 |
Range of motion |
Range of motion |
|
|
x20 |
Back of hands to wall |
Facing wall |
|
|
10s x 10 |
Add lateral flexion |
Hold hands palms together |
|
|
5s x 10 BUE |
Quadruped |
At wall |
|
|
1m x 2 BLE |
Foot to butt |
1/2 kneel or standing |
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.