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 |
|---|---|---|---|
|
1 min |
|
|
|
|
2x 10 steps B |
add shoulder ER band |
no band |
|
|
X 6 B |
increased depth |
4 way tap |
|
|
30s B |
back leg into HF stretch |
supine FABER |
|
|
x20 B |
pause at top |
on knees, plank only |
|
|
30s B |
OH reach for lateral flexion |
prone |
|
|
30s B |
slant board |
against wall/step |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
KB upright row to OH press - 1/2 kneel |
2x15 |
increase weight |
stand |
|
2x15 |
adjust body angle |
row |
|
|
2x15 |
add weight |
min range, bend knees |
|
|
2x15 |
1 iso, 1 move; straight arms |
supine |
|
|
2x15 |
weight OH |
regular split squat |
|
|
2x15 |
adjust body angle |
iso hold |
|
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
30s B |
at ankle, add dips |
at knees |
|
|
x10 B |
front foot elevated |
min range |
|
|
10s x 6 |
increased depth |
min range |
|
|
x20 B |
NA |
NA |
|
|
10s x 4 B |
lift back foot |
UE support |
|
|
10s x 4 B |
butt closer to wall/rack |
NA |
|
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.