Palm Beach Gardens Fire Rescue Health & Wellness

Training Tower 3

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.

Warm Up - Tactical Training Warm Up

Main Workout

1 tower = 4 flights of stairs

Exercise Dosage Progressions Modification
1 Tower
On air, in gear, carry hose
Civvies only, use hand rail for balance as needed
1/2 tower
1 Tower
1/2 tower each way
On air, in gear
Plank only
Hold position, bend knees
2x20 BLE
High knee w/o lunge
Regular or incline push up
Slow pace
2 Towers
On air, in gear, carry hose

Cool Down

Exercise Dosage Progressions Modifications
30s x 2 BLE
Perform all within max comfortable range of motion
Half kneeling, prop back foot
30s x 2 BLE
Sitting, foot on ground
30s x 2 BLE
30s x 2 BLE
Half kneeling
x10 BUE
Limit range of motion
30s x 2
Half kneeling HF stretch

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