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 |
|---|---|---|---|
|
10s x 4 |
|
band |
|
|
x20 |
band around hands |
|
|
|
2x30 sec |
|
block under butt, butterfly |
|
|
x10 |
|
hold for balance |
|
|
1 min |
add LE movement |
knee |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
4x15 |
hurricane |
tall kneeling, standing |
|
|
3x15 |
do in squat |
|
|
|
3x15 |
hold LE in 90/90 position |
bend elbows |
|
|
3x15 |
add squat once UE OH |
no OH press, face pull |
|
|
3x15 |
weight, front foot elevated |
split squat |
|
|
3x15 |
deficit |
regular RDL |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
2x20 |
slouch |
sciatic 90/90 positiong supine |
|
|
2 min each UE |
on ground |
on wall |
|
|
10s x 4 |
|
|
|
|
x20 |
light weight < #25 |
|
|
|
2x30 sec |
|
sitting HS stretch, strap |
|
|
1 min |
upper back on foam roller |
|
|
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.