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 |
|---|---|---|---|
|
2x20 |
band around ankles |
|
|
|
x20 |
hold legs up |
prone W to OH |
|
|
x20 |
|
standing, elbow extended |
|
|
x20 |
touch foot to floor |
prone hip extension |
|
|
10ft x 3 laps |
increase depth |
min squat depth |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
45 sec work 15 sec rest/change stations repeat x 4 |
bell up, walking lunge |
bell down, DB, at side |
|
|
45 sec work 15 sec rest/change stations repeat x 4 |
weight |
v-hold |
|
|
45 sec work 15 sec rest/change stations repeat x 4 |
hold squat |
row |
|
|
45 sec work 15 sec rest/change stations repeat x 4 |
slam from OH |
jump squat |
|
|
45 sec work 15 sec rest/change stations repeat x 4 |
weight |
reverse lunge, UE assistance |
|
|
45 sec work 15 sec rest/change stations repeat x 4 |
|
no OH |
|
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
x20 |
increase hip flexion |
relaxed ankle entire time |
|
|
2x30 sec |
|
PVC behind back |
|
|
1 min |
SL hold |
|
|
|
2x30 sec |
depth |
hold on for support |
|
|
10s x 4 |
|
|
|
|
2x30 sec |
|
sitting w/ ball |
|
|
x20 |
|
|
|
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.