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 |
|---|---|---|---|
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Cardio of choice - must change daily |
5 min, low to mod intensity |
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10 sec hold x 3 both legs |
lift back foot x 10 instead of hold |
use block under knees |
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x 10 both arms |
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pendulum |
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3 sec x 10 BLE |
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hold onto bar for support |
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x 15 |
|
external rotation angle wings |
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10 steps x 3 each direction |
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1 min hold |
add UE/LE taps |
perform w/ UE extended or on knees |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3 sets x 8 reps
|
1/2 kneeling, hold squat position |
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3 sets x 8 reps
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KB bell up, maintain flat plate |
CL UE on leg for guidance |
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3 sets x 8 reps |
zombie squat, tempo/pause |
box squat/goblet squat |
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3 sets x 8 reps
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deficit, 5 sec eccentric, pause |
hex bar |
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3 sets x 8 reps
|
SL |
plank hold |
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3 sets x 8 reps
|
asymmetrical weight |
prop 1 LE/UE on a bench to perform 1 UE at a time |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk until HR controlled |
PRN 1 - 5 min |
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30 sec BUE |
kneeling w/ PVC pipe, elbows propped on bench |
door way, band |
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x 10 B |
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5 sec hold x 10 BLE |
add dorsiflexion (toes to nose) |
seated hamstring stretch |
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x 15 |
SL RDL |
use dowel |
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x 15 |
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bend knees, use wall |
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3 way, 10 sec hold each |
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sitting w/ physioball |
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.