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 - mode must change daily |
5 min - moderate intensity |
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|
|
x 6 |
|
you can limit range of motion |
|
|
X 15 each |
Bring hands closer together on PVC |
perform one arm at a time, open hand distance on PVC |
|
|
x 15 |
Add small hand weight, progress range of motion |
limit range of motion |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
4 sets x 12 reps
|
Increase weight or distance walked |
cable machine, resistance bands, drag tire/sled |
|
|
4 sets x 12 reps
|
add isometric hold at top |
perform one arm at a time |
|
|
4 sets x 12 reps
|
add straight bar, UL OH press, UL/BL weight, lunge to dynamic surface |
use PVC in one arm for balance |
|
|
4 sets x 12 reps
|
increase distance, multidirectional, from feet instead of knees, add isometric hold |
short ranges, on wal |
|
|
4 sets x 12 reps
|
increase speed, ball weight |
Squat to box |
|
|
4 sets x 12 reps
|
increase weight or distance walked |
cable machine, resistance bands, drag tire/sled |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
as needed 1 - 5 min |
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|
|
30 sec x 2 each BLE |
add overhead arm stretch |
PVC for balance, prone HF or sitting HS stretch |
|
|
5 sec x 10 BUE |
|
place top hand on chest with elbow bent instead of extended |
|
|
30 sec x 2 BLE |
|
1/2 kneeling or on slant board |
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.