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 |
|---|---|---|---|
|
Cardio - mode must change daily |
|
5 min - moderate intensity |
|
|
x 20 |
hold weight |
hold rack for UE support |
|
|
x 20 BLE |
increase front foot elevation |
front foot on ground, no row |
|
|
x 10 BUE |
add weight |
slide hand down LE for guide |
|
|
1 min |
|
|
|
|
x 10 B |
|
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|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
x 20 (change directions/cycle) |
hold deep split squat |
bent elbows |
|
|
x 20 |
elevate feet |
don't put weight OH |
|
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x 20 BLE |
|
|
|
|
x 20 (change directions/cycle) |
|
chest pass if can't tolerate lateral |
|
|
x 20 |
depth of squat, height of toss |
mini-squat, height of toss |
|
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
|
5 min PRN |
|
|
20s x 2, all 3 ways |
|
use ball, sit in chair |
|
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30s x 2 BLE |
1min BLE |
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30s x 2 BLE |
1m each, BLE |
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|
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5s x 5 B |
10s x 4 B |
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|
|
30s x 2 BLE |
10s x 4 B |
seated, spread legs |
|
|
as needed
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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.