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 |
|---|---|---|---|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent |
work faster, do more weight, wear weight vest |
strict press vs snatch |
|
|
Pull over crunch to standing overhead press |
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent |
work faster, do more weight, wear weight vest |
limit over head motion |
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent |
work faster, do more weight, wear weight vest |
slower pass |
|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent |
work faster, do more weight, wear weight vest |
atlas swing, bent elbows |
|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent |
work faster, do more weight, wear weight vest |
tap weight vs slide |
|
|
Tabata: 45 sec work, 15 sec rest/change stations, repeat entire cycle 2-4 times, time dependent |
work faster, do more weight, wear weight vest |
press in standing vs squat |
|
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
x 10 B |
increase range of motion
|
hips over knees vs sit on feet |
|
|
30s |
increase range of motion
|
smaller range |
|
|
30s B |
increase range of motion
|
NA |
|
|
1m B |
increase range of motion |
1/2 kneeling, standing |
|
|
x 10 B |
increase range of motion
|
over/unders |
|
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.