Palm Beach Gardens Fire Rescue
Health & Wellness
Menu
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 |
|---|---|---|---|
|
x20 |
Hold small weight, light band |
W to OH motion only |
|
|
x20 BUE |
Keep chest off ground, weight |
Shoulder ER at 0, standing |
|
|
x20 |
Stand between each, weight |
Decrease range |
|
|
x10 BLE |
Progress range of motion |
Static stretch only one at a time |
|
|
x 20 |
Weight on back |
Shoulder taps |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
2x20
|
Body more parallel to ground |
Body more upright |
|
|
2x20
|
Pike between
|
Plank only
|
|
|
2x15
|
Higher, faster, pulse |
No jump |
|
|
2x10 BLE
|
Add pulse, weight, or jump |
Hold strap for balance |
|
|
2x20 |
Body more parallel to ground |
Body upright, bend elbows |
|
|
1m x 2
|
Add UE/LE movement |
Arms extended |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
x20 BUE |
Perform within available range of motion, reduce as needed for mobility limitations, progress as able |
||
|
2x30s B |
|||
|
2x30s B |
|||
|
x20 BLE |
|||
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.