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 |
|---|---|---|---|
|
2x15 |
|
towel at elbow |
|
|
2x15 |
|
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 |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
50ft x 4 laps |
|
no hurricane |
|
|
4x15 |
tall kneeling |
standing |
|
|
3x15 |
|
reach/tap w/o weight |
|
|
3x15 |
jump between |
box assist |
|
|
2x10 |
|
no sandbag |
|
|
3 x 30sec |
hold deep squat |
standing |
|
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
5 min |
|
|
|
|
2x30 sec |
|
bend top elbow |
|
|
3x30 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.
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.