Palm Beach Gardens Fire Rescue
Health & Wellness
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| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
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Cardio of choice - must change daily |
5 min, low to mod intensity |
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2 x 10 |
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band assist at feet |
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30 sec both legs |
on soft plyo box, BOSU flat up/dome up, multidirectional reach |
firm ground, PVC assist w/ 1 arm |
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1 min |
add weight, add band around knees |
multiple reps of < 1 min hold |
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2 x 10 |
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on knees or at wall |
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x 10 both legs |
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standing hip ext/add |
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x 20 |
remove dowel, single leg |
dowel |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
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45 sec work / 15 sec rest cycle through three times |
hold deep squat |
athletic stsance instead of squat |
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45 sec work / 15 sec rest cycle through three times |
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feet on ground |
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Lateral plank walk |
45 sec work / 15 sec rest cycle through three times
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carry DB in hands, resistance band UE/LE |
lateral UE/LE taps only |
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45 sec work / 15 sec rest cycle through three times
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soft plyo box, box jump, add weight |
firm box, lower height |
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Hanging leg raise |
45 sec work / 15 sec rest cycle through three times
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toes to bar |
knees to chest, toes over foam roll |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
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Walk until HR controlled |
as needed 1 - 5 min |
5 Minute PRN |
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5 min |
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5 min |
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2 x 30 sec B |
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B. Upper trap stretch |
30 sec B |
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C. Levator stretch |
30 sec B |
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D. Cervical and scapular retraction |
3 sec hold, 2 x 10 |
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E. 4 finger flexion/rotation |
2 x 15 |
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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.