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 | — | — |
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
03 DB OH Press – 1 UE Iso Hold
2x15
Progression Weight, stand on 1 leg
Modification No iso hold
05 Hovering HS Curls – Physioball
2x15
Progression One leg
Modification Iso hold
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 | — |
01 Prone Shoulder ER Lift Off
x 20
Progression Add band or weight
Modification Standing at wall
02 Banded Hip Mobility Circuit – HS/Add/Abd
x 10 each position BLE
Modification Range of motion
05 High Lunge Runner's Stretch
10s x 5 each
06 Bank Robber
x 20
Progression 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.