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 |
|
|
10 sec x 6 |
|
|
|
|
x 20 |
band around hands |
foam roller |
|
|
x 20 BLE |
|
lean against wall for balance |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
60 SEC WORK 15 SEC REST REPEAT X 2
|
|
TRX strap, kick stand stance,
elevated box |
|
|
60 SEC WORK 15 SEC REST REPEAT X 2
|
pistol |
elevated box |
|
|
60 SEC WORK 15 SEC REST REPEAT X 2
|
American version |
DB |
|
|
60 SEC WORK 15 SEC REST REPEAT X 2
|
split stance, SLS |
|
|
|
60 SEC WORK 15 SEC REST REPEAT X 2
|
|
feet on floor |
|
|
60 SEC WORK 15 SEC REST REPEAT X 2
|
SL RDL |
smaller range |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk until HR controlled |
|
as needed 1 - 5 min |
|
|
1 min |
|
|
|
|
x 10 BLE |
|
|
|
|
30 sec x 2 B |
supine over foam roller |
door, supine |
|
|
30 sec x 2 B |
|||
|
x 10 B |
hold #5-10 |
min range |
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.