Palm Beach Gardens Fire Rescue Health & Wellness

January 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
1 min
2x 10 steps B
add shoulder ER band
no band
x10 B
increased depth
4 way tap
30s B
back leg into HF stretch
supine FABER
x20 B
pause at top
on knees, plank only
30s B
OH reach for lateral flexion
prone
30s B
slant board
against wall/step

Main Workout

Exercise Dosage Progressions Modification
2 x 15
hurricane bar, tempo, pause
squat to box, front squat
RDL
2 x 15
SL RDL, deficit
elevated height
2 x 15
weight OH
split squat
2 x 15
SL, keep butt up entire time
BLE, lower but between
2 x 15
hold squat/split squat
full or 1/2 kneeling
2 x 15
sand bag
DB, KB, shoulder tap

Cool Down

Exercise Dosage Progressions Modifications
30s B
at ankle, add dips
at knees
x10 B
front foot elevated
min range
Frong Pose
increased depth
min range
x 20 B
NA
NA
10s x 4 B
lift back foot
UE support
10s x 4 B
butt closer to wall
NA

As always, adjust reps & weights to your fitness level.