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 |
|---|---|---|---|
|
1 Tower - hose racked at shoulder |
x 4 |
in gear |
use hand rail, no gear |
|
1 Tower - high water, hose roll overhead |
x 2 |
in gear |
rest hose on head |
|
1 Tower - bear crawl |
x 1 |
in gear |
walk down |
|
25ft x 4 |
in gear |
form of choice |
|
|
Decline push up (feet on step) |
2 x 50 |
in gear |
regular push up, knees |
|
Backwards bear crawl hose pull |
100ft |
in gear |
pull hose in 1/2 kneel |
| 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 |
|
|
30s x 2 |
increase range of motion
|
1/2 kneeling |
|
|
30s x 2 |
increase range of motion
|
shoulders over/under |
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.