Palm Beach Gardens Fire Rescue
Health & Wellness
Menu
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Cardio - mode must change daily |
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5 min - moderate intensity |
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10 sec x 6 |
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x 20 |
band around hands |
foam roller |
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x 20 BLE |
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| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
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|
TRX strap, kick stand stance,
elevated box |
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pistol |
elevated box |
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60 SEC WORK |
American version |
DB |
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15 SEC REST
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split stance, SLS |
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REPEAT X 2
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feet on floor |
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SL RDL |
smaller range |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk until HR controlled |
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as needed 1 - 5 min |
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1 min |
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x 10 BLE |
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30 sec x 2 B |
supine over foam roller |
door, supine |
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30 sec x 2 B |
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x 10 B |
hold #5-10 |
min range |
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.