Palm Beach Gardens Fire Rescue
Health & Wellness
Menu
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Cardio - mode must change daily |
|
5 min - moderate intensity |
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x 15 BLE |
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hip 90/90, no lift |
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x 15 BLE |
|
UE for balance, in standing if unable to 1/2 kneel |
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x 15 BLE |
|
|
|
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x 15 |
add light resistance band |
prone W to OH press
|
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x 5 each |
thicker band |
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| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
x 10 BLE |
|
KB clean instead of snatch |
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x 20 |
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OH press instead of halo |
|
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x10 BUE |
increase weight, add weight vest, increase reps |
plank instead of full burpee |
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x 20 |
|
45 degree hold |
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x10 BUE |
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only use 1 KB |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
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5 Minute PRN |
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2 x 30 sec B |
|
bent top arm |
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2 x 30 sec B |
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standing if unable to 1/2 kneel |
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2 x 30 sec B |
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2 x 30 sec |
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bend knees |
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as needed |
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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.