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 |
|---|---|---|---|
|
10s x 6 |
|
|
|
|
2x20 |
single leg |
tennis/lax ball between heels |
|
|
x20 |
add weight |
band assist |
|
|
x20 |
add weight |
at wall |
|
|
x10 |
|
|
|
|
x20 |
hold weight |
hold for balance |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
45 sec work 15 sec rest/change stations repeat x 3
|
|
power skip |
|
|
45 sec work 15 sec rest/change stations repeat x 3 |
weight around waist/feet |
band assist |
|
|
45 sec work 15 sec rest/change stations repeat x 3 |
clap, push up |
knees, band assist |
|
|
45 sec work 15 sec rest/change stations repeat x 3 |
weight, band around knees |
box squat |
|
|
45 sec work 15 sec rest/change stations repeat x 3 |
|
ball/band assist |
|
|
45 sec work 15 sec rest/change stations repeat x 3 |
pulse |
bent knees |
|
|
45 sec work 15 sec rest/change stations repeat x 3 |
UE/LE tap |
knees, arms extended |
|
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
2x30 sec |
slant board, off step, off wall |
|
|
|
2x30 sec |
|
band assist |
|
|
2x30 sec |
at wall |
supine |
|
|
10s x 4 each |
|
hold for balance |
|
|
2x30 sec |
|
|
|
|
2x30 sec |
|
1/2 kneeling, rolled up mat under hips |
|
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.