WORKOUT
Endurance Lift Workout
A 6-exercise TRX and dumbbell endurance strength session. 2 sets of 15 reps per exercise. Builds functional strength and stability for fireground demands.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Plank | 1 min | UE/LE taps, pull through | — |
| 02 | Hip Flexor KB Scoop | x 15 B | — | Hold on for balance |
| 03 | Shoulder Primer | x 15 B | — | — |
| 04 | 1/2 Kneel Add Rock with OH Stretch | 5s x 5 each position, BLE | — | — |
| 05 | Supine PPT to APT | x 20 | — | — |
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | TRX Pike | 2x15 | Hands on unstable surface | Hold plank |
| 02 | TRX Oblique Twist | 2x15 | Body more parallel to floor | Body more perpendicular |
| 03 | DB OH Press — 1 UE Iso Hold | 2x15 | Weight, stand on 1 leg | No iso hold |
| 04 | DB Bent Over Row — 1 UE Iso Hold | 2x15 | Weight | No iso hold |
| 05 | Hovering HS Curls — Physioball | 2x15 | One leg | Iso hold |
| 06 | Bulgarian Split Squat | 2x15 | Weight, elevate front leg | PVC for balance |
2x15
Progression Body more parallel to floor
Modification Body more perpendicular
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Prone Shoulder ER Lift Off | x 20 | Add band or weight | Standing at wall |
| 02 | Banded Hip Mobility Circuit — HS/Add/Abd | x 10 each position BLE | — | Range of motion |
| 03 | Thoracic Plank Rotation | x 20 | — | Standing at wall |
| 04 | Shoulder ABC at Wall | x 20 | — | — |
| 05 | High Lunge Runner's Stretch | 10s x 5 each | — | — |
| 06 | Bank Robber | x 20 | Band | — |
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.