Palm Beach Gardens Fire Rescue
Health & Wellness

December 2021 Workout 2

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 - mode must change daily
5 min - moderate intensity
x 20
hold weight
hold rack for UE support
x 20 BLE
increase front foot elevation
front foot on ground, no row
x 10 BUE
add weight
slide hand down LE for guide
1 Minute
x 10 B

BUDDY/ TEAM HIIT - EMOM x 20 min: 5 exercises, 4 cycles

Exercise Dosage Progressions Modification
x20 (change directions/cycle)
hold deep split squat
bent elbows
x 20
elevate feet
don't put weight OH
x 20 BLE
x 20 (change directions/cycle)
chest pass if can't tolerate lateral
x 20
depth of squat, height of toss
mini-squat, height of toss

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
5 Minute PRN
20s x 2, all 3 ways
use ball, sit in chair
30s x 2 BLE
1 minute BLE
Gastroc/Soleus Stretch
30s x 2 BLE
1m each, BLE
5s x 5 B
10s x 4 B
30s x 2 BLE
10s x 4 B
seated, spread legs
as needed

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