Palm Beach Gardens Fire Rescue
Health & Wellness

May 2023 Workout 1

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.

Warm Up

Exercise Dosage Progressions Modification
2x20
elevate back toe
plant back toe
2x20
add band/weight to hips
lower range
x6
increase depth/range
smaller range
2x20
pause at end range
supine straight leg raise
1 min
supine
seated
x20
small range, lead w/ elbow
x20
KB bell up, plate
DB

Main Workout

Exercise Dosage Progressions Modification
2x20
bell up
bell down, DB
3x15
deficits, band at feet
spiderman plank, min range
2x20
kickstand stance
3x15
pin, tempo
box squat
2x20
2x20
DB/KB
clean to OH press

Cool Down

Exercise Dosage Progressions Modifications
x 20 B
NA
open book
2x30 sec
on forearms, back knee up
elbow ext, back knee down
2x30 sec
on forearms
elbow extension
x1
weight
x20
10sec x 6
lift feet
min range

As always, adjust reps & weights to your fitness level.