PBG Monthly Workouts

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.

ACTIVE RECOVERY DAY WORK-OUT 1

Main Workout

Exercise	Dosage	Progressions	Modification
½ kneel Quad/HF stretch	1 x 30 seconds	Squeeze gluteals during stretch	PVC dowel for balance Elevate foot on foam roller or step
Hip Hinge	10x	Single leg	Seated
Supine straight leg raise	1 x 30 seconds	Pull toes toward body	Point toes toward ceiling
Side Plank	Maximum 60 second hold each side	Add leg lift	Knees bent on floor
Serratus Push Up Plus	30x	Push-up position	Perform on wall standing
Shoulder Over Under	10x each way	Increase hold time
Bridge w Pec Stretch	1 x 60 seconds	1 leg bridge	Straighten elbows
ER 90:90 Press	3 sets 6-12 reps	Increase resistance	Decrease Resistance
Up Down Dog	10x	Exhale at bottom of arch position	Pillow/padding under waist area
Thoracic Extension Table Top Opener	10x		Elbows and forearms contact wall
Thoracic Self Extension mob Supine over foam	10x upper thoracic 10x mid thoracic	Use Deep tissue foam roller	Content

UPPER BODY WORKOUT 1

Preparation

Exercise	Dosage	Progressions	Modification
Hip Hinge	10x	Single leg	Seated
Good morning	10x	Add weight	PVC dowel
Standing dynamic hamstring stretch	10x	Increase hip flexion	Lie on back
Bridge w Pec Stretch	20x	Single leg	Straighten elbows
Shoulder ABC at Wall	1x	Weighted ball	Lower arm placement on wall
Hip Hinge-PVC Dowel	X10	Single leg	Seated
Half-kneel Thoracic Multi-Directional Mobility	5x each direction		Quadruped thoracic rotation mobility opener

Main Workout

Exercise	Dosage	Progressions	Modification
Dips	3 sets of 6-12	Weighted vest	Use resistance band assist as shown in video
Slam ball mace swing	1 set of 6-20	Increase ball weight	Lighter ball
Bent over IYT	3 sets of 6 I, Y, T	Increase weight	Lie on bench

Cool Down

Exercise	Dosage	Progressions	Modifications
Cross Body Shoulder Stretch	1 x 30 seconds	Lean side to be stretched into wall Lacrosse ball between shoulder and wall	Lower arm position
½ kneel Quad/HF	1 x 30 seconds	Squeeze gluteals during stretch	PVC dowel for balance
Supine straight leg raise	1 x 30 seconds	Pull toes toward body	Point toes toward ceiling
Thoracic Self Extension mob Supine over foam	10x upper thoracic 10x mid thoracic	Use Deep tissue foam roller	Seated in chair
Up Down Dog	10x	Exhale at bottom of arch position	Pillow under waist area
Hamstring stretch-standing	1 x 30 seconds	Pull toes toward body	Point toes forward
Half Kneel-Hip Stretch	1 x 30 seconds	Elevate back leg	Quadriceps stretch-standing
Up Down Dog	10x	Exhale at bottom of arch position	Pillow under waist area

LOWER BODY 1

Preparation

Exercise	Dosage	Progressions	Modification
Hip Hinge	10x	Single leg	Seated

Main Workout

Exercise	Dosage	Progressions	Modification
Power Clean	1 set of 20 reps warm-up 3 sets of 6-12	Increase weight Full depth squat when catching the clean	Hang Power clean (start with bar above knee)
SL bridge	3 sets of 6-12 each leg		Double leg bridge
Lateral Monster Walk	3 sets of 6 steps to right and left	Wider steps	No resistance band
Squat Paloff Press	3 sets of 6-12 each direction	Step further away to increase tension on band/cable	Perform in mini squat position
Physioball Pike	3 sets of 6-12	Partial range	TRX Pike

Cool Down

Exercise	Dosage	Progressions	Modifications
Thoracic Self Extension mob Supine over foam	10x upper thoracic 10x mid thoracic	Use Deep tissue foam roller	Seated in chair
Soleus Stretch	1 x 30 second hold		Slant board standing
½ kneel Quad/HF stretch	1 x 30 seconds	Squeeze gluteals during stretch	PVC dowel for balance Elevate foot on foam roller or step
Supine straight leg raise	1 x 30 seconds	Pull toes toward body	Point toes toward ceiling

TOTAL BODY 1

Preparation

Exercise	Dosage	Progressions	Modification
Hip Hinge	10x	Single leg	Seated
Good morning	10x	Add weight	PVC dowel
Shoulder prayer stretch on wall	10x	Add lift-off	Decrease range
Shoulder ABC at Wall	1x	Weighted ball	Lower arm placement on wall

Main Workout

Exercise	Dosage	Progressions	Modification
Cable PNF Chop	3 sets of 6-12	Feet together Increase weight	Decrease weight
Anderson Squat	3 sets of 6-12	Add weight Lower safety bar/pins	Raise safety bar/pins
Plank Thoracic Rotation	3 sets of 6-12 each direction	Dumbbell in hand	Front Plank
Bent over IYT	3 sets of 6 I, Y, T	Increase weight	Lie on bench

Cool Down

Exercise	Dosage	Progressions	Modifications
Cross Body Shoulder Stretch	1 x 30 seconds	Lean side to be stretched into wall Lacrosse ball between shoulder and wall	Lower arm position
½ kneel Quad/HF	1 x 30 seconds	Squeeze gluteals during stretch	PVC dowel for balance
Supine straight leg raise	1 x 30 seconds	Pull toes toward body	Point toes toward ceiling
Thoracic Self Extension mob Supine over foam	10x upper thoracic 10x mid thoracic	Use Deep tissue foam roller	Seated in chair
Up Down Dog	10x	Exhale at bottom of arch position	Pillow under waist area

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

Palm Beach Gardens Fire Rescue Health & Wellness

PBG Monthly Workouts

ACTIVE RECOVERY DAY WORK-OUT 1

Main Workout

UPPER BODY WORKOUT 1

Preparation

Main Workout

Cool Down

LOWER BODY 1

Preparation

Main Workout

Cool Down

TOTAL BODY 1

Preparation

Main Workout

Cool Down

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