Palm Beach Gardens Fire Rescue
Health & Wellness
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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 |
|---|---|---|---|
|
Cardio - mode must change daily |
|
5 min - moderate intensity |
|
|
1 min |
add twist/reach |
on forearm |
|
|
x 20 |
closer to wall |
back to wall |
|
|
x 20 |
|
|
|
|
x 10 each |
light weight |
prone over bench |
|
|
x 20 each |
weight on foot |
1 UE for balance |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Buddy wall-less ball |
1 min x 4 |
|
|
|
Lateral step up ball pass |
1 min x 4 |
hold deep squat entire time |
mini squat |
|
1 min x 4 |
ball under ankle |
ball under knee |
|
|
Buddy alternating landmine |
1 min x 4 |
hold split squat stance |
standing |
|
Charged line tug of war |
1 min x 4 |
|
|
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
x 10 B |
|
|
|
|
x10 B |
|
hold on for balance |
|
|
10s x 6 |
|
bend in knees |
|
|
x 20 B |
|
back to wall for balance |
|
|
x 10 B |
sit back on feet |
quadruped |
|
|
1 min |
spread legs |
butt further from wall |
|
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.