Palm Beach Gardens Fire Rescue Health & Wellness

July 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
2×15
towel at elbow
2×15
towel at elbow
x20
lift one leg at a time
x20
UE abduction, band at feet
knees
x20
closer to wall
further from wall, wall slide

Main Workout

Exercise Dosage Progressions Modification
50ft x 4 laps
no hurricane
4×15
tall kneeling
standing
3×15
reach/tap w/o weight
3×15
jump between
box assist
2×10
no sandbag
3 x 30sec
hold deep squat
standing

Cool Down

Exercise Dosage Progressions Modifications
5 min
2×30 sec
bend top elbow
3×30 sec
standing, 1/2 kneeling
10 sec x 4
hands closer to body
prop on elbows
1 min
butt closer to wall
seated HS stretch
x 20
thoracic rainbow, bend elbow

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