WORKOUT

PBG Monthly Workouts

The complete PBG monthly workout program for Palm Beach Gardens firefighters. Four structured workouts — Active Recovery, Upper Body, Lower Body, and Total Body — progressing in intensity over a 4-week cycle.

Barbell, Dumbbells, Resistance Bands, Cable Machine, Physioball, TRX
Monthly Workouts

Circuit Format

Complete the Universal Department Warm-Up before beginning. Work through all sections in order. Adjust reps and weights to your fitness level.

ACTIVE RECOVERY DAY WORKOUT 1 Low-intensity recovery — mobility and foam rolling focus
  • ½ Kneel Quad/HF Stretch — 1 × 30 sec
  • Hip Hinge — 10 reps
  • Supine Straight Leg Raise — 1 × 30 sec
  • Side Plank — max 60 sec each side
  • Serratus Push Up Plus — 30 reps
  • Shoulder Over Under — 10 reps each way
  • Bridge with Pec Stretch — 1 × 60 sec
  • ER 90:90 Press — 3 × 6–12
  • Up Down Dog — 10 reps
  • Thoracic Extension Table Top Opener — 10 reps
  • Thoracic Self Extension Supine — 10× upper, 10× mid
UPPER BODY WORKOUT 1
  • PREP: Hip Hinge — 10 reps
  • PREP: Good Morning — 10 reps
  • PREP: Standing Dynamic Hamstring Stretch — 10 reps
  • PREP: Bridge with Pec Stretch — 20 reps
  • PREP: Shoulder ABC at Wall — 1 set
  • PREP: Half-Kneel Thoracic Multi-Directional — 5× each direction
  • MAIN: Dips — 3 × 6–12
  • MAIN: Slam Ball Mace Swing — 1 × 6–20
  • MAIN: Bent Over I/Y/T — 3 × 6 each
  • COOL DOWN: Cross Body Shoulder Stretch — 1 × 30 sec
  • COOL DOWN: ½ Kneel Quad/HF — 1 × 30 sec
  • COOL DOWN: Thoracic Self Extension Supine — 10× upper, 10× mid
LOWER BODY 1
  • PREP: Hip Hinge — 10 reps
  • MAIN: Power Clean — 1 × 20 warm-up, then 3 × 6–12
  • MAIN: Single Leg Bridge — 3 × 6–12 each leg
  • MAIN: Lateral Monster Walk — 3 × 6 steps R/L
  • MAIN: Squat Pallof Press — 3 × 6–12 each direction
  • MAIN: Physioball Pike — 3 × 6–12
  • COOL DOWN: Thoracic Self Extension Supine — 10× upper, 10× mid
  • COOL DOWN: Soleus Stretch — 1 × 30 sec
  • COOL DOWN: ½ Kneel Quad/HF Stretch — 1 × 30 sec
  • COOL DOWN: Supine Straight Leg Raise — 1 × 30 sec
TOTAL BODY 1
  • PREP: Hip Hinge — 10 reps
  • PREP: Good Morning — 10 reps
  • PREP: Shoulder Prayer Stretch on Wall — 10 reps
  • PREP: Shoulder ABC at Wall — 1 set
  • MAIN: Cable PNF Chop — 3 × 6–12
  • MAIN: Anderson Squat — 3 × 6–12
  • MAIN: Plank Thoracic Rotation — 3 × 6–12 each direction
  • MAIN: Bent Over I/Y/T — 3 × 6 each
  • COOL DOWN: Cross Body Shoulder Stretch — 1 × 30 sec
  • COOL DOWN: ½ Kneel Quad/HF — 1 × 30 sec
  • COOL DOWN: Thoracic Self Extension Supine — 10× upper, 10× mid
  • COOL DOWN: Up Down Dog — 10 reps

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.

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