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 | Progression | Modification |
|---|---|---|---|
|
Cardio of Choice |
5 Minutes of Low to Moderate Intensity |
|
|
|
5 seconds in each position, repeat 5 times for both legs |
add overhead reach |
|
|
|
5 seconds in each position, repeat 5 times for both legs |
drop to forearms |
supine FABER |
| Exercise | Dosage | Progression | Modification |
|---|---|---|---|
|
3 sets x 8 reps |
isometric hold at top of last rep/set |
DB/KB |
|
|
3 sets x 8 reps |
|
Opposite arm for balance, brace UE on bench |
|
|
3 sets x 8 reps |
5 sec eccentric, tempos, pause |
box squat/goblet squat, modified cross arm/zombie hand position |
|
|
3 sets x 8 reps |
deficit, 5 sec eccentric, pause |
hex bar, DB |
|
|
3 sets x 8 reps |
|
paloff press
|
|
|
3 sets x 8 reps |
|
paloff press
|
| Exercise | Dosage | Progression | Modification |
|---|---|---|---|
|
Walk until HR controlled |
as needed 1-5 minutes |
|
|
|
45 seconds x 1 BUE/LE |
progressive incline
|
runner's lunge, off step
|
|
|
45 seconds x 1 BUE/LE |
progressive incline
|
runner's lunge, off step
|
|
|
45 seconds x 1 BUE/LE |
1/2 kneel with foot elevated |
standing, prone |
|
|
45 seconds x 1 BUE/LE |
doorway, PVC pipe |
supine |
|
|
45 seconds x 1 BUE/LE |
kneeling w/ PCV |
doorway, cable machine |
|
|
45 seconds x 1 BUE/LE |
|
supine, standing |
|
|
45 seconds x 1 BUE/LE |
pigeon |
|
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.