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 |
|---|---|---|---|
|
Cardio of choice - must change daily |
5 min, low to mod intensity |
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30 sec x 2 each |
lift back foot |
block under knees |
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x 20 |
no dowel, light band resistance |
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|
30 sec x 6 BUE |
kneeling w/ elbows on box |
band over rack |
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x 20 BLE |
band around foot |
use bench/box |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3 SETS X 8 REPS EACH |
tempo, pin squat |
front/zombie rack, goblet, box squat |
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|
3 SETS X 8 REPS EACH
|
KB w/ bell up |
stand w/ back to wall, drop the 1 UE iso hold |
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3 SETS X 8 REPS EACH
|
tempo, pause, deficit lift |
trap bar |
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3 SETS X 8 REPS EACH
|
kickstand stance |
drop 1 UE iso hold, prop 1 LE/UE on bench |
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3 SETS X 8 REPS EACH
|
kickstand stance |
drop 1 UE iso hold, prop 1 LE/UE on bench |
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3 SETS X 8 REPS EACH
|
tempo - quick pull, slow retrurn
|
shorten range, paloff press
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| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
as needed 1 - 5 min |
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Retrieving data. Wait a few seconds and try to cut or copy again. |
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sit in chair, use physio ball |
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30 sec x 2 BLE |
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HF - stand/stomach, HS - sit and reach |
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x 20 |
|
range to tolerance |
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x 20 |
|
figure 8 |
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.