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 |
|---|---|---|---|
|
Firesled Step-ups |
2 min |
Zone 2 (*60-70% heart rate max) |
Zone 1 (*50-60% heart rate max) |
|
Heart Rate Maximum Formulas Training Formula:
220-age = maximum heart rate: Train at the desired % of this maximum heart rate |
|||
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
10x |
Single leg |
Seated |
|
|
10x |
Increase hip flexion |
Lie on back |
|
|
10x |
Increase range |
||
|
10x |
Increase range |
Hand across chest
instead of behind head |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Firesled Laddermill |
2 minutes continuous climb |
Increase pace |
Reduced time |
|
Firesled Advance charged hose line |
100 ft no weight Equivalent = 1 ¾” charged line |
Add 45lb plate |
|
|
Firesled ceiling breach |
15 times standing 15 times ½ kneel |
Increase repetitions |
|
|
Firesled pushbar push |
50ft no weight middle bar (ladder) |
Push on lowest bar Add 45lb plate |
Lower weight Push on highest bar |
|
Firesled victim rescue
drag |
50ft Equivalent = 165lb |
Add additional 45 lb plate |
Remove 45lb plate |
|
3 sets 6-12 |
Weighted vest |
||
|
Punisher |
1 length across rotating sledge hammer to each side (right and left) |
Add weight to block |
|
|
4 sets of 6-12 Alternate side for ball |
Heavier ball |
Air squats without ball |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
1 x 30 seconds |
Lean side to be stretched into wall Lacrosse ball between shoulder and wall |
Lower arm position |
|
|
1 x 30 seconds |
Squeeze gluteals during stretch |
PVC dowel for balance Elevate foot on foam roller or step |
|
|
1 x 30 seconds |
Pull toes toward body |
Point toes toward ceiling |
|
|
10x |
Exhale at bottom of arch position |
Pillow under waist area |
|
|
1 x 30 seconds each
arm |
|
Arm rests on chest |
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.