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 15 BLE |
|
hip 90/90, no lift |
|
|
x 15 BLE |
|
UE for balance, in standing if
unable to 1/2 kneel |
|
|
x 15 BLE |
|
UE for balance, in standing if
unable to 1/2 kneel |
|
|
x 15 |
add light resistance band |
prone W to OH press |
|
|
x 5 each |
thicker band |
|
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
x 10 BLE |
|
KB clean instead of snatch |
|
|
x 20 |
|
OH press instead of halo |
|
|
x 10 BUE |
increase weight, add weight
vest, increase reps |
plank instead of full burpee |
|
|
x20 |
|
45 degree hold |
|
|
x 10 BUE |
|
only use 1 KB |
|
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
|
5 min PRN |
|
|
2 x 30 sec B |
|
bent top arm |
|
|
2 x 30 sec B |
|
standing if unable to 1/2 kneel
|
|
|
2 x 30 sec B |
|
|
|
|
2 x 30 sec B |
|
bend knees |
|
|
as needed |
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.