Palm Beach Gardens Fire Rescue
Health & Wellness
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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 of Choice - must change daily |
5 min, low to mod intensity |
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x 20 |
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resistance band |
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x 4 |
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x 20 BLE |
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sitting |
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x 20 BUE |
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| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
|
weight OH, tempo pause |
rear leg elevated on plate, regular split squat |
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|
weight OH, tempo pause |
block bench, floor bench |
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3 sets X 15 reps each |
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trap bar
band at feet, feet on floor w/ knees bent or ext, using rings |
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iso hold at top |
w/ feet on floor |
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V hold |
V hold w/ bent knees, leg lowers |
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Plank Pull Through |
|
Add weight |
plank hold, shoulder taps |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
as needed 1 - 5 min |
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x 10 B |
|
open book |
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1 min hold |
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30 sec x 2 BLE |
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FABER Stretch |
30 sec x 2 BLE |
pigeon |
supine/sit |
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.