Palm Beach Gardens Fire Rescue
Health & Wellness
Menu
| Exercise | Dosage | Modification |
|---|---|---|
|
Cardio of Choice |
5 min - moderate intensity |
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10s hold x 10 each |
Modification lift back foot after 10s hold |
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x 15 |
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x 15 BLE |
Modification soleus stretch |
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x 15, add light resistance band |
Modification prone W to OH press |
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x 5 each, thicker band for progression |
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1 min, UE/LE taps for progression |
Modification UE extended, on knees |
| Exercise | Dosage | Modification |
|---|---|---|
|
3 x 8 |
Modification do to box |
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3 x 8, deficit (stand on plate) for progression |
Modification trap bar |
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3 x 8 |
Modification perform seated |
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3 x 8 |
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4x8 (two sets/side) |
Modification paloff press |
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4x8 (two sets/side) |
Modification paloff press |
| Exercise | Dosage | Modification |
|---|---|---|
|
Walk to lower HR |
5 min PRN |
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1 Minute |
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30s x 2 each, BLE |
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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.