Palm Beach Gardens Fire Rescue
Health & Wellness
Menu
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 |
|---|---|---|---|
|
x 10 BLE |
|
|
|
|
x20 |
w/o dowel |
w/ dowel |
|
|
x 20 BLE |
add resistance band |
LE only |
|
|
x 10 each |
w/ light weight |
no weight |
|
|
x 20 B |
iso hold all 20 reps |
no iso hold |
|
|
x 20 B |
|
UE for balance |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
x 30 (swap arms/cycle) |
|
|
|
|
x 20 |
|
pass off instead of toss |
|
|
3x15 |
defcit |
elevated start position |
|
|
x 20 BUE |
pass weight |
high five only |
|
|
x 10 BLE |
pass weight OH |
press weight on ground |
|
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
|
5 min PRN |
|
|
x 20 BLE |
|
lean against wall for balance |
|
|
30s x 2 BLE |
lizard to pigeon |
sitting |
|
|
30s x 2 BUE |
cross back leg behind |
feet neutral |
|
|
x 20 B |
top arm extended |
top arm bent |
|
|
30s x 2 |
bend forward at waist |
use PVC pipe |
|
|
as needed |
|||
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.