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 |
|---|---|---|---|
|
1 Tower – up/down 1 step at a time, fast as you can |
1 tower (4 flights) |
carry a hose, in gear, on air |
use hand rail, no gear |
|
1 Tower – up/down 2 steps at a time, fast as you can |
1 tower (4 flights) |
carry a hose, in gear, on air |
use hand rail, no gear |
|
1/2 Tower – up/down sideways |
1/2 tower leading each leg |
carry a hose, in gear, on air |
use hand rail, no gear |
|
1 Tower – up/down backwards |
1/2 tower |
carry a hose, in gear, on air |
use hand rail, no gear |
|
Hand over hand ladder raise |
x 5 |
in gear, ladder spike |
strict OH press (one end of ladder on ground) |
|
Bear crawl hose line pull |
x 1 (100ft) |
in gear |
pull hose in standing |
|
Hose overhead press |
4 x 10 |
squat or clean to OH press |
let some hose touch ground |
|
4 x 10 |
hose on back, in gear |
on knees |
|
|
Hose pull from top of tower (rope attached to hose roll) |
x 1 |
in gear |
|
|
Ladder spike (24ft) |
x 4 |
in gear |
hand over hand raise |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
5 min |
|
|
|
|
30s x 2 |
increase range of motion
|
1/2 kneeling, supine |
|
|
10s x 4 |
increase range of motion
|
hold on for support/balance |
|
|
30s x 2 |
increase range of motion |
seated, supine, 1/2 kneeling |
|
|
10s x 4 |
increase range of motion
|
bend knees |
|
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.