Palm Beach Gardens Fire Rescue
Health & Wellness
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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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|
x 10 BUE |
|
slant board |
|
|
2 x 15 sec BUE |
|
PVC IR behind back |
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x 20 both legs |
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x 15 |
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|
x 15 |
add resistance band |
sitting, foot on ball assist |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
45 sec work / 15 sec rest cycle through three times |
add weight vest to circuit |
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|
|
45 sec work / 15 sec rest cycle through three times |
|
OH press |
|
|
45 sec work / 15 sec rest cycle through three times |
|
DB |
|
|
45 sec work / 15 sec rest cycle through three times |
bell up, walking lunge |
bell down, DB |
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|
45 sec work / 15 sec rest cycle through three times |
soft plyo box, jump up |
step down |
|
|
45 sec work / 15 sec rest cycle through three times |
squat hold |
standing |
|
|
45 sec work / 15 sec rest cycle through three times |
isometirc hold over CL shoulder |
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|
|
45 sec work / 15 sec rest cycle through three times |
lateral jump over |
w/o BOSU |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Walk until HR controlled |
as needed 1-5 minutes |
|
|
|
5 min |
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|
5 min |
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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.