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 |
On air, in gear, carry hose |
Civvies only, use hand rail for balance as needed |
|
|
1/2 tower |
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|
1 Tower |
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|
1/2 tower each way |
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|
2x20 |
On air, in gear |
Plank only |
|
|
2x20 |
Hold position, bend knees |
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|
2x20 BLE |
High knee w/o lunge |
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|
2x20 |
Regular or incline push up |
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|
2x20 |
Slow pace |
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|
2 Towers |
On air, in gear, carry hose |
Walk |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
30s x 2 BLE |
Perform all within max comfortable range of motion
|
Half kneeling, prop back foot |
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|
30s x 2 BLE |
Sitting, foot on ground |
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|
30s x 2 BLE |
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|
30s x 2 BLE |
Half kneeling |
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|
x10 BUE |
Limit range of motion |
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|
30s x 2 |
Half kneeling HF stretch |
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|
x5 |
|
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.