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 min |
Add UE/LE movement, plate |
On knees |
|
|
1m B |
Add UE/LE movement |
On knees |
|
|
1m |
Add band at knees, weight |
Decrease hold time |
|
|
x 5 |
NA |
Bend knees |
|
|
x 20 |
Add plate to back |
On knees, at wall |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
2x20
|
Body more parallel to ground |
Body more upright |
|
|
2x20
|
|||
|
2x20
|
One leg crossed, hold at top |
Plank, knees to chest |
|
|
2x20
|
One leg |
Prop upper body on bench |
|
|
2x20 |
Body more parallel to ground |
Body more upright |
|
|
2x20
|
On forearms |
Arms extended, face up |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
2x30s BLE |
Perform within available range of motion, reduce as needed for mobility limitaitons, progress as able |
||
|
2x30s BUE |
|||
|
x10 B |
|||
|
x10 BUE |
|||
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.