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 |
|---|---|---|---|
|
x20 |
weight/band |
standing |
|
|
x20 |
lift back ankle off ground |
UE for support |
|
|
x20 |
|
|
|
|
x20 |
|
PVC figure 8/over unders |
|
|
10s x 4 |
drop to forearms |
prop elbow on knee |
|
|
x15 |
depth |
|
|
|
x20 |
single leg |
|
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3x8 |
pause, tempo, hurricane |
block bench |
|
|
4x8 |
parallel to floor |
more perpendicular angle |
|
|
3x8 |
depth, hurricane |
box squat |
|
|
4x8 |
pause, tempo, hurricane |
elevated, regular, trap bar |
|
|
3x8 |
|
iso hold, ab wheel, ball, knees |
|
|
3x8 |
hold legs at 45 degrees |
shoulders at 90, not OH |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
x20 |
|
prone |
|
|
x10 each |
|
|
|
|
x20 |
small weight |
depth |
|
|
10s x 4 |
pull rack, cross back foot |
|
|
|
x20 |
|
face wall, slide hands on wall |
|
|
2x30 sec |
add OH stretch (same side) |
prone |
|
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.