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 |
|---|---|---|---|
|
Cardio of choice - must change daily |
5 min, low to mod intensity |
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2 x 10 |
|
band assist at feet |
|
|
30 sec both legs |
on soft plyo box, BOSU flat up/dome up, multidirectional reach |
firm ground, PVC assist w/ 1 arm |
|
|
1 min |
add weight, add band around knees |
multiple reps of < 1 min hold |
|
|
2 x 10 |
|
on knees or at wall |
|
|
x 10 both legs |
|
standing hip ext/add |
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|
x 20 |
remove dowel, single leg |
dowel |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3 sets x 15 reps |
add weight, add lateral movement once at top, add isometric hold |
band assist, chin up |
|
|
3 sets x 15 reps
|
on BOSU flat up, pause push up |
on knees, eccentrics, incline |
|
|
3 sets x 15 reps
|
SL, slow eccentrics, isometric holds |
decrease range, bridge hold |
|
|
3 sets x 15 reps
|
isometric hold last rep/set |
bear crawl to reach |
|
|
3 sets x 15 reps
|
uneven weight, hang KB off bar w/ band |
box squat, DB, KB, alt hand positions |
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| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Walk until HR controlled |
as needed 1 - 5 min |
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|
Sidelying lumbar gapping stretch |
30 sec both sides
|
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|
|
30 sec both sides
|
add top leg/arm reach |
on knees |
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|
30 sec both sides
|
|
1/2 kneeling |
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x 20 |
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|
1 min |
butt closer to wall |
block under hips, bent knees |
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.