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 |
|
|
|
x 10 both arms |
|
overhead only |
|
|
2 x 15 sec both arms |
sidelying |
PVC internal rotation behind back |
|
|
x 20 both legs |
|
|
|
|
x 15 |
|
|
|
|
x 15 |
add resistance band |
sitting, foot on ball assist |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3 sets x 15 reps |
tempo, pause |
block bench/floor |
|
|
3 sets x 15 reps |
|
prone T |
|
|
3 sets x 15 reps |
tempo, pause |
upper extremity assist via strap or PVC |
|
|
3 sets x 15 reps |
|
physioball HS curl, arm assist on physioball |
|
|
3 sets x 15 reps |
add arm or leg movement |
isometric hold |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Walk until HR controlled |
as needed 1-5 minutes |
|
|
|
30 sec both sides |
|
|
|
|
30 sec both sides |
|
|
|
|
30 sec both sides |
elevate back foot |
prone, standing |
|
|
1 minute |
|
supine |
|
|
x 15 |
|
|
|
|
30 sec both legs |
|
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.