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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x 20 BLE |
|
1UE assist balance |
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|
x 20 BLE |
|
|
|
|
x 20 BLE |
hold small weight < #45 |
BUE support |
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|
x 20 |
|
incline bench, wall |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Sit up chest pass |
45 SEC WORK 15 SEC REST REPEAT X 3
|
take ball OH on descent |
small range on descent |
|
Wall sit weight pass |
45 SEC WORK 15 SEC REST REPEAT X 3
|
deeper squat, weight on LE |
shallower squat depth |
|
Push up pull through |
45 SEC WORK 15 SEC REST REPEAT X 3
|
push up while you wait |
plank while you wait |
|
45 SEC WORK 15 SEC REST REPEAT X 3
|
height/weight/soft box |
weight/height |
|
|
Dead bug PVC pull |
45 SEC WORK 15 SEC REST REPEAT X 3
|
add LE movement |
resistance band, pass DB |
|
45 SEC WORK 15 SEC REST REPEAT X 3
|
jump to turn, deeper squat |
shallow range, chest pass |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
as needed 1 - 5 min |
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|
|
30 sec x 2 B |
supine over foam roller |
door way, rack, supine |
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30 sec x 2 B |
|
bend top arm |
|
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Tall kneel quad/HF stretch |
30 sec x 2 B |
rear foot elevated |
prone, standing |
|
30 sec x 2 B |
hold squat rack for added pull, cross back leg |
|
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.