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 |
|---|---|---|---|
|
Cardio - mode must change daily |
|
5 min - moderate intensity |
|
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x 20 BLE
|
elevate rear foot for added CL
LE HF fstretch |
|
|
|
30 sec x 2 BUE |
|
PVC pipe behind back |
|
|
x 20 |
resistance band, no dowel |
|
|
|
10 steps x 2 laps |
|
|
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3 SETS X 15 REPS EACH
|
increse height, hold weight |
lower height, 1UE assist
balance |
|
|
3 SETS X 15 REPS EACH
|
weight around waist, use rings |
floor knees bent/ext |
|
|
3 SETS X 15 REPS EACH
|
tempo, pause |
floor knees bent/ext |
|
|
3 SETS X 15 REPS EACH
|
weight |
neutral grip |
|
|
3 SETS X 15 REPS EACH
|
weight, elevate feet/extend
LEs |
feet braced, shorted range, iso
hold |
|
|
3 SETS X 15 REPS EACH
|
band/weight for LE/UE,
perform rep on same side |
LE or UE only |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
as needed 1 - 5 min |
|
|
|
x 10 SLOW |
holding < #25 |
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|
|
x 5 BLE SLOW |
|
|
|
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x 5 BLE SLOW |
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|
|
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x 10 each
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CAR = controled articular rotation |
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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.