Palm Beach Gardens Fire Rescue
Health & Wellness

August 2021 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.

Warmup:

Exercise Dosage Progressions Modification
Cardio of Choice
5 Minutes of Low to Moderate Intensity
10 sec hold x 3 both legs
lift back foot x 10 instead of hold
use block under knees
x 10 both arms
pendulum
3 x 10, segmental
sitting
x 15
external rotation angle wings
10 steps x 3 each direction
x 20
add resistance band
add resistance band

Main Workout:

Exercise Dosage Progressions Modification
3 sets x 8 reps
pad under knee, CL UE for balance
3 sets x 8 reps
pad under knee, CL UE for balance
3 sets x 8 reps
zombie squat, tempo/pause
box squat/goblet squat
3 sets x 8 reps
deficit, 5 sec eccentric, pause
hex bar
3 sets x 8 reps
more parallel to floor
isometric hold, more perpendicular to floor
3 sets x 8 reps
more parallel to floor
isometric hold, more perpendicular to floor

Cool Down

Exercise Dosage Progressions Modification
Walk until HR controlled
as needed 1-5 minutes
45 sec x 1 each arm/leg
progressive incline
runner's lunge, off step
45 sec x 1 each arm/leg
progressive incline
runner's lunge, off step
45 sec x 1 each arm/leg
1/2 kneel with foot elevated
standing, prone
Pec
45 sec x 1 each arm/leg
doorway, PVC pipe
supine
45 sec x 1 each arm/leg
kneeling w/ PCV
doorway, cable machine
Hamstring stretch
45 sec x 1 each arm/leg
supine, standing
45 sec x 1 each arm/leg
pigeon

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