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 |
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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 |
|---|---|---|---|
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45 sec work / 15 sec rest cycle through three times
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add weight vest to circuit
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OH press |
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45 sec work / 15 sec rest cycle through three times
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add weight vest to circuit
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45 sec work / 15 sec rest cycle through three times
|
add weight vest to circuit
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45 sec work / 15 sec rest cycle through three times
|
add weight vest to circuit
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45 sec work / 15 sec rest cycle through three times
|
add weight vest to circuit
|
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| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
as needed 1 - 5 min |
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5 min |
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5 min |
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A. Thoracic extension self mobilization w/ foam roller |
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B. Upper trap stretch |
30 sec B |
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C. Levator stretch |
30 sec B |
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D. Cervical and scapular retraction |
3 sec hold, 2 x 10 |
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E. 4 finger flexion/rotation |
2 x 15 |
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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.