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 - mode must change daily |
5 min, low to mod intensity |
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2 x 15 |
alternate UE/LE, increase range |
UE or LE only, smaller ranges |
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x 20 |
single leg |
bend knees, regular bridge |
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3 way x 5 each |
add a lift off with each motion |
sitting |
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|
30 sec BLE |
forearms on ground |
sitting/supine FABER stretch |
|
|
x 10 B |
increase resistance |
squat to box, core brace only w/o paloff press |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
45 sec work / 15 sec rest cycle through three times
|
add weight vest to circuit |
shoulder taps |
|
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45 sec work / 15 sec rest cycle through three times
|
increased distance from wall |
straight chest pass |
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45 sec work / 15 sec rest cycle through three times
|
high shoulder, B OH, raise after carry |
low shoulder carry |
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|
45 sec work / 15 sec rest cycle through three times
|
on BOSU, UL OH |
box squat |
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|
45 sec work / 15 sec rest cycle through three times
|
snatch |
DB/KB |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
as needed 1 - 5 min |
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5 min |
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5 min |
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A. Thoracic extension self mobilization w/ foam roller |
segmental, 2 x 10 |
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B. Upper trap stretch |
30 sec B |
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C. Levator stretch |
30 sec B |
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D. Cervical and scapular retraction |
3 sec hold, 2 x 10 |
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E. 4 finger flexion/rotation |
2 x 15 |
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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.