Palm Beach Gardens Fire Rescue
Health & Wellness

February 2022 Workout 2

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
1/2 Kneel Adductor Rock & Twist
x 10 BLE
Hip Hinge
x 20
w/o dowel
w/ dowel
Bird Dog
x 20 BLE
add resistance band
LE only
Bent Over I/Y/T
x 10 each
w/ light weight
no weight
Squat w/ Pallof Press
x 20 B
iso hold all 20 reps
no iso hold
Tall Kneel Hip Flexion Lift Off
x 20 B
UE for balance

HIIT Workout - EMOM x 20 min: 5 exercises, 4 cycles

Exercise Dosage Progressions Modification
Buddy Battle Ropes - 1UE iso, 1 active
x 30 (swap arms/cycle)
KB Swing Toss
x 20
pass off instead of toss
Buddy Deadlift
x 10
elevated start position
Bear Crawl High Five
x 20 BUE
pass weight
high five only
OH Step Up Weight Pass
x 10 BLE
pass weight OH
press weight on ground

Cool Down

Exercise Dosage Progressions Modifications
Walk to Lower HR
5 Minute PRN
Standing Dynamic HS Stretch, Knee Supported
x 20 BLE
lean against wall for balance
Supine FABER to Piriformis Stretch
30s x 2 BLE
lizard to pigeon
QL Stretch
30s x 2 B
cross back leg behind
feet neutral
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
Foam Roll
as needed

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