Palm Beach Gardens Fire Rescue
Health & Wellness

June 2022 Workout 1

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
Cardio - mode must change daily
5 min - moderate intensity
10s hold x 10 each
lift back foot after 10s hold
x 15
x 15 BLE
soleus stretch
x 15
add light resistance band
prone W to OH press
x 5 each
thicker band
1 min
UE/LE taps
UE extended, on knees

Main Workout

Exercise Dosage Progressions Modification
3x8
do to box
3x8
deficit (stand on plate)
trap bar
3x8
perform seated
3x8
4x8 (two sets/side)
paloff press
4x8 (two sets/side)
paloff press

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
5 min PRN
1 min
30s x 2 each, BLE

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