Palm Beach Gardens Fire Rescue Health & Wellness

September 2021 Workout 1

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.

Warmup:

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

Main Workout:

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

Cool Down

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.