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 |
|---|---|---|---|
|
Cardio - mode must change daily |
|
5 min - moderate intensity |
|
|
x10 |
NA |
|
|
|
x 10 |
NA |
hold on for balance |
|
|
5s hold x 10 |
toes to wall |
further from wall |
|
|
5s hold x 10 |
top elbow extended |
top elbow bent |
|
|
1 min |
UE/LE tap |
NA |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
1 min each x 4 cycles |
squat depth, speed |
mini squat |
|
|
1 min each x 4 cycles |
hold a split squat stance |
|
|
|
1 min each x 4 cycles |
1 weight OH, 1 farmer carry |
shoulder rack position |
|
|
1 min each x 4 cycles |
|
use DB |
|
|
1 min each x 4 cycles |
1 weight OH, 1 farmer carry |
shoulder rack position |
|
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to lower HR |
|
5 min PRN |
|
|
x 20 |
|
|
|
|
1m BLE |
add OH lateral reach |
prone |
|
|
1m BUE |
|
elbows extended |
|
|
1m BUE |
increse height on wall |
lower arm on wall, supine |
|
|
1m BLE |
pigeon |
sitting |
|
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.