Palm Beach Gardens Fire Rescue
Health & Wellness

January 2023 Workout 2

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 20
NA
small range
x 5 each
increase resistance
NA
1 min
spread legs
bend knees
x 20
NA
band assist
x20
NA
pendulum
x 20
SLS
dowel

EMOM x 20 min: 5 exercises, 4 cycles

Exercise Dosage Progressions Modification
1 min x 4 cycles
speed, weight
less weight, smaller range
1 min x 4 cycles
reverse as well
shoulder rack, down by side
1 min x 4 cycles
weight, defiit
pick up to OH press
1 min x 4 cycles
wight, DB
OH press instead of halo
Standing around the world
1 min x 4 cycles
weight
don't pass behind back

Cool Down

Exercise Dosage Progressions Modifications
x 10 B
push up between
x 15 B
on forearms
elbows extended
30s B
cross back leg, hold on for rack
30s B
add contract relax
alternate hand position
6s x 5 B
NA
passive stretch only
6s x 5 B
rotate thumb up
passive stretch only

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