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 - mode must change daily |
|
5 min - moderate intensity |
|
|
x 20 |
add ER at top of movement |
hold on for balance |
|
|
x 20 |
|
soleus stretch |
|
|
x 10 |
add weight |
prone over bench |
|
|
1 min |
|
bend knees |
|
|
30s each |
top UE/LE raise |
on knees |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
1 min each x 4 cycles |
box jump |
|
|
|
1 min each x 4 cycles |
|
drop ball instead of OH slam |
|
|
1 min each x 4 cycles |
|
can sub w/ sled |
|
|
1 min each x 4 cycles |
deep squat hold |
|
|
|
1 min each x 4 cycles |
|
|
|
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to lower HR |
|
5 min PRN |
|
|
1 min B |
1/2 kneeling |
standing |
|
|
Lizard OH reach |
10s x 4 |
prop on elbows |
no OH reach |
|
1 min B |
hold rack and pull |
|
|
|
1 min B |
|
|
|
|
1 min |
bend forward |
|
|
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.