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 |
|---|---|---|---|
|
x 10 BLE |
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x 20 |
w/o dowel |
w/ dowel |
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x 20 BLE |
add resistance band |
LE only |
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x 10 each |
w/ light weight |
no weight |
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x 20 B |
iso hold all 20 reps |
no iso hold |
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x 20 B |
|
UE for balance |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
50 sec per station 10 sec to change x 4 rounds WEAR WEIGHT VEST ENTIRE TIME
|
increased weight |
instead of charged hose or firesled, drag sled #70+ attached to a rope/strap |
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50 sec per station 10 sec to change x 4 rounds WEAR WEIGHT VEST ENTIRE TIME
|
use extension ladder |
N/A - perform with at least a 16ft, #40 ladder |
|
|
50 sec per station 10 sec to change x 4 rounds WEAR WEIGHT VEST ENTIRE TIME
|
increase weight as tolerated, take stairs 2 at a time |
use stair master, stair case, or repeated step ups |
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50 sec per station 10 sec to change x 4 rounds WEAR WEIGHT VEST ENTIRE TIME
|
pull sand bag |
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50 sec per station 10 sec to change x 4 rounds WEAR WEIGHT VEST ENTIRE TIME
|
do as many sets as possible |
push - vertically w/ straight bar, pull - w/ cables/resistance bands |
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|
50 sec per station 10 sec to change x 4 rounds WEAR WEIGHT VEST ENTIRE TIME
|
increase speed |
minimum #195 dummy/sled |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
x 20 BLE |
|
lean against wall for balance |
|
|
30s x 2 BLE |
lizard to pigeon |
sitting |
|
|
30s x 2 B |
cross back leg behind |
feet neutral |
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|
x 20 B |
top arm extended |
top arm bent |
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|
30s x 2 |
bend forward at waist |
use PVC pipe |
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.