Palm Beach Gardens Fire Rescue
Health & Wellness
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| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Cardio - mode must change daily |
|
5 min - moderate intensity |
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x 15 BLE |
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standing CARS slow dynamic movement vs. hold |
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10s x 6 |
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x 15 BUE |
shoulder around the world |
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20s x 2, all 3 ways |
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use ball, sit in chair |
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|
1 minute |
add UE/LE tap |
knees, arms extended |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
x 20 |
weight flat |
weight vertical (roll it), tap only |
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x 10 BLE |
hold with 1 UE |
split squat |
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x 20 |
leg lift during OH crunch |
no weight OH during crunch |
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x 20 |
deeper squat, offset feet |
smaller depth, hold weight |
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x 20 |
rotate with weight |
plank with weight flat, on knees |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
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5 Minute PRN |
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x 20 |
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30s x 2 BLE |
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FABER instead of Pigeon |
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30s x 2 BUE |
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30s x 2 BUE |
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30s x 2 BLE |
rear foot elevated |
standing, prone |
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as needed |
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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.