Palm Beach Gardens Fire Rescue Health & Wellness

October 2022 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.

Warm Up

Exercise Dosage Progressions Modification
x 10
x20
SL RDL
w/ dowel
x 20
straight knees, weight in hand perform on same side, weight in hand
bent knees, 90/90 hold
x 20
kick back legs only
x 20
add core rotation to press
squat to bench, no press out
x 10
varied grip for shoulders

Main Workout

Exercise Dosage Progressions Modification
4x8
hurricane DB
hurricane DB on PVC
4x8
tuck jump, broad jump
smaller range, hop
4x8
4x8
4x8
4x8
add weight
vary hand position

Cool Down

Exercise Dosage Progressions Modifications
30s B
pull top knee down
bent top arm, less rotation
x 20
NA
smaller ranges
1 min
SL, 30s each
smaller ranges, 2x30s
1 min
add UE/LE taps
elbows extended
x 20
NA
smaller ranges
1 min
NA
use physioball, wide legs
30s B
add top UE/LE lift
on knees

As always, adjust reps & weights to your fitness level.