Palm Beach Gardens Fire Rescue
Health & Wellness
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| 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 |
| 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 |
| 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 |
sitting |
|
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 |
|
|
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.