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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x 20 B |
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standing, sidelying, open book |
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x 20 steps |
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x 10 BLE |
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30 sec x 2 each |
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| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3 SETS X 8 REPS EACH
|
tempo, pin squat |
hold DBs w/ UE extended,
goblet, front squat |
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3 SETS X 8 REPS EACH
|
add weight |
tall knees, stand, sit |
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3 SETS X 8 REPS EACH
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use BLE, perform on floor |
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3 SETS X 8 REPS EACH |
hold 1 UE iso while rowing CL
UE |
shorten range, 1 UE at a time
while bracing CL UE on bench shorten range, hold mid range, |
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3 SETS X 8 REPS EACH
|
Progress range |
use BUE |
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3 SETS X 8 REPS EACH
|
tempo |
shorten range, plank hold |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk until HR controlled |
as needed 1 - 5 min |
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x 15 |
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W to OH |
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30 sec x 2 each |
sitting |
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x 20 |
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x 20 |
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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.