Palm Beach Gardens Fire Rescue
Health & Wellness
Menu
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 |
5 Minutes of Low to Moderate Intensity |
|
|
|
x 8 both arms |
|
prone W to overhead |
|
|
30 seconds both legs |
on soft plyo box, BOSU flat up, multidirectional reach |
firm ground, PVC assist w/ 1 arm |
|
|
x 10 both arms |
|
PVC overhead + behind back extension |
|
|
x 20 both legs |
|
|
|
|
x 10 both legs |
|
standing hip ext/add |
|
|
x 20 |
remove dowel, single leg |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3 sets x 15 reps |
|
split squat |
|
|
3 sets x 15 reps |
on BOSU flat up |
on knees, eccentrics, incline |
|
|
3 sets x 15 reps |
|
tall kneel, sitting, standing |
|
|
3 sets x 15 reps |
isometric hold last rep/set |
bear crawl to reach |
|
|
3 sets x 15 reps |
Single leg RDL |
DB, KB, or barbell |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Walk until HR controlled |
as needed 1-5 minutes |
|
|
|
30 sec both sides |
|
|
|
|
30 sec both sides |
|
|
|
|
30 sec both sides |
elevate back foot |
prone, standing |
|
|
1 min both arms |
|
supine |
|
|
x 15 |
|
|
|
|
30 sec both legs |
|
slant board |
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.