Palm Beach Gardens Fire Rescue Health & Wellness

February 2022 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.

Warm Up

Exercise Dosage Progressions Modification
Cardio of choice - must change daily
5 min, low to mod intensity
30 sec x 2 each
lift back foot
block under knees
x 20
no dowel, light band resistance
30 sec x 6 BUE
kneeling w/ elbows on box
band over rack
x 20 BLE
band around foot
use bench/box

Main Workout

Exercise Dosage Progressions Modification
3 SETS X 8 REPS EACH
tempo, pin squat
front/zombie rack, goblet, box squat
3 SETS X 8 REPS EACH
KB w/ bell up
stand w/ back to wall, drop the 1 UE iso hold
3 SETS X 8 REPS EACH
tempo, pause, deficit lift
trap bar
3 SETS X 8 REPS EACH
kickstand stance
drop 1 UE iso hold, prop 1 LE/UE on bench
3 SETS X 8 REPS EACH
kickstand stance
drop 1 UE iso hold, prop 1 LE/UE on bench
3 SETS X 8 REPS EACH
tempo - quick pull, slow retrurn
shorten range, paloff press

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
as needed 1 - 5 min
Retrieving data. Wait a few seconds and try to cut or copy again.
sit in chair, use physio ball
30 sec x 2 BLE
HF - stand/stomach, HS - sit and reach
x 20
range to tolerance
x 20
figure 8

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