Palm Beach Gardens Fire Rescue
Health & Wellness
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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 |
|---|---|---|---|
|
Cardio - mode must change daily |
|
5 min - moderate intensity |
|
|
x 20 |
no dowel, light weight |
dowel |
|
|
x 20 |
LE extended |
on knees, at wall |
|
|
x 10 BUE |
add weight |
slide hand down LE for guide |
|
|
1 min |
|
|
|
|
x 10 B |
|
|
|
|
x 15 |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
4x15 (two sets/leg) |
SL RDL |
min range |
|
|
3 x 15 |
|
sit criss cross or on box |
|
|
4x15 (two sets/leg) |
increase height, soft box |
lower box |
|
|
3 x 15 |
|
bent forward, not parallel |
|
|
3 x 15 |
hands together, 1 LE |
plank hold |
|
|
3 x 15 |
feet together |
feet wide, plank hold |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
|
5 min PRN |
|
|
x 10 |
|
|
|
|
30s x 2 B |
|
sitting, standing, strap |
|
|
1 min BLE |
pigeon |
supine, sitting |
|
|
x 20 BLE |
|
|
|
|
30s x 2 B |
hold onto rack, cross back leg |
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.