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 |
|---|---|---|---|
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Cardio of Choice - Must Change Daily |
5 min, low to mod intensity |
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10 steps x 2 laps |
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x 15 B |
hold squat entire time |
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x 20 BLE |
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1UE for balance |
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x 20 B |
|
hand on chest |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
UL Battle Rope (1 arm/round) |
60 SEC WORK 20 SEC REST REPEAT X 2 |
deep squat dept, kick stand stance, speed |
athletic stance, small range |
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High Knees |
60 SEC WORK 20 SEC REST REPEAT X 2 |
hold weight |
quick feet |
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60 SEC WORK 20 SEC REST REPEAT X 2 |
20 Repeat X 2 |
form of choice |
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Squat to Med Ball OH Throw |
60 SEC WORK 20 SEC REST REPEAT X 2 |
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OH press only, squat to box |
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Commandos |
60 SEC WORK 20 SEC REST REPEAT X 2 |
weight on back |
shoulder tap |
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Reverse lunge w/ UL OH press (1 side/round) |
60 SEC WORK 20 SEC REST REPEAT X 2 |
front foot elevated on plate |
no OH press, 1 UE for balance |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
as needed 1 - 5 min |
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x 20 B |
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open book |
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x 20 B |
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Lizard OH Reach |
x 20 B |
rear foot elevated |
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30 sec x 2 BLE |
rear foot elevated |
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Shoulder IR Stretch w/ Strap |
30 sec x 2 BUE |
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PVC extension/IR |
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.