Palm Beach Gardens Fire Rescue Health & Wellness

June 2023 Workout 2

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
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

Main Workout

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

Cool Down

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.