Palm Beach Gardens Fire Rescue
Health & Wellness
Menu
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Walking HS Stretch |
x 10 BLE |
|
|
|
SLS |
1 min |
soft box, bosu |
dowel for balance |
|
x 20 BLE |
add resistance band |
LE only |
|
|
x 20 |
|
bent knees, on wall |
|
|
x 20 |
|
band or assistance |
|
|
Forward Plank |
1 min |
|
knees, UE extended |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Hovering HS Curls - Physioball |
3x15 ( 2x15 if SL) |
1LE |
lay supine, no hover |
|
2 x 15 |
height, add jfull jump |
step up/down |
|
|
Clap Push-ups |
3 x 15 |
deficit |
knees, no clap |
|
Reverse Row |
3 x 15 |
rings, knees extended |
knees |
|
Plank Thoracic Twists |
2 x 15 |
add resistance band |
UE extended, lateral tap only |
|
Bear Crawl to Plank Jumps |
3 x 15 |
burpee between |
walk legs up instead of jump |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
|
5 min PRN |
|
|
x 20 BLE |
|
|
|
|
1min BLE |
1/2 kneeling rear foot elevated |
prone, standing |
|
|
30s x 2 BUE |
|
|
|
|
Open Book |
x 20 B |
top arm extended |
top arm bent |
|
Hands Clasped Behind Back Stretch |
30s x 2 |
bend forward at waist |
use PVC pipe |
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.