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 |
|
|
|
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 instead of pulling |
|
|
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 |
split squat instead of lunge |
|
|
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 |
farmer carry |
|
|
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 |
on knees, shoulder tap |
|
|
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 |
halo in standing vs squat |
|
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
1m B |
increase range of motion
|
bent top elbow |
|
|
30s B |
increase range of motion
|
FABER stretch |
|
|
30s x 2 |
increase range of motion
|
bend knees |
|
|
1m |
increase range of motion |
butt further from wall |
|
|
30s B |
increase range of motion
|
wall/door/rack/supine |
|
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.