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 of Choice - must change daily |
5 min, low to mod intensity |
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20 sec x 4 BLE |
|
resistance band |
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x 20 |
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x 15 each |
keep weight < #10 |
sitting |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
45 SEC WORK 15 SEC REST REPEAT X 3
|
|
DB or KB
|
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45 SEC WORK 15 SEC REST REPEAT X 3
|
increase distance |
chest pass |
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45 SEC WORK 15 SEC REST REPEAT X 3
|
deep squat stance |
mini squat crawl only, drop knees when you pull |
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45 SEC WORK 15 SEC REST REPEAT X 3
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45 SEC WORK 15 SEC REST REPEAT X 3
|
tuck jump between |
box squat only |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk until HR controlled |
as needed 1 - 5 min |
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x 15 B |
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pick your position 30 sec x 2 B |
1/2 kneeling w/ rear foot up |
prone, standing |
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x 15 B |
|
limit range |
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10 sec x 3 B |
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x 20 B |
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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.