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 |
5 Minutes of Low to Moderate Intensity |
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x6 |
|
limit range of motion |
|
|
x15 each |
bring hands closer together on PVC |
perform one arm at a time, open hand distance on PVC |
|
|
x15 |
add small hand weight, progress range of motion |
limit range of motion |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
50 sec per station-
10 sec to change -
two rounds - WEAR WEIGHT VEST ENTIRE TIME
|
increase weight as tolerated |
instead of charged hose or firesled, drag sled #70+ attached to a rope/strap |
|
|
50 sec per station-
10 sec to change -
two rounds - WEAR WEIGHT VEST ENTIRE TIME |
use extension ladder |
N/A - perform with at least a 16ft, #40 ladder |
|
|
50 sec per station-
10 sec to change -
two rounds - WEAR WEIGHT VEST ENTIRE TIME |
increase weight as tolerated, take stairs 2 at a time |
use stair master, stair case, or repeated step ups |
|
|
50 sec per station-
10 sec to change -
two rounds - WEAR WEIGHT VEST ENTIRE TIME |
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|
|
50 sec per station-
10 sec to change -
two rounds - WEAR WEIGHT VEST ENTIRE TIME |
Do as many sets as possible |
push - vertically w/ straight bar, pull - w/ cables/resistance bands |
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|
50 sec per station-
10 sec to change -
two rounds - WEAR WEIGHT VEST ENTIRE TIME |
Increase speed |
minimum #195 dummy/sled |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Walk until HR controlled |
as needed 1-5 minutes |
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5 Minutes |
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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.