Hurdle Assessment Beau Westhoff, CSCSIgnite Performance Stride w/ External Hip Rotation Stride w/ Trunk Roation WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.
Circuits
Tanya StrohMy Fitness Rx Bridge Chest Press Alternating Rows Squat to Shoulder Press (flat side Bosu) Kneeling Lunge Biceps Plank Position Kickbacks Burpees to Low Squats WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.
Bosu Circuit
Dan Kerrigan, Fire Chief, Co-Author, Functional Firefighter Fitness Push Up or Plank Air Squats Hip Bridges Lunges or Mountain Climbers WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.
Firefighter Workout
Shelly Miller, Trainer Stability Ball Circuit Chest Press Standing Rows Biceps Curls Side lateral raise with leg lift Shoulder Press to kickback combo Crunches WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.
Stability Ball Circuit
With Ryan Meade, Extreme Athlete 21, 15 & 9’s Workout Squats Push Ups Bicycle Crunches WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.
Do Anywhere / Body Weight Circuit
With Tom Nagy Jump Ups Decline Push Ups Jumping Jacks Pull Ups High Knee Run Dips Mountain Climbers WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.
Cardio Workout in the Park
With Lisa Morrin Walking Lunges Power Step Ups Lateral Shuffles Squats & Biceps WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.
Tabata Cardio Workout
Joe Chaitkin Owner Align Fitness 360 Squat Reverse Lunge Side Lunge WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.
Steel Mace Workout
Erik Miller, M.S. Fit EDU Shoulder Press Cossack Lunge Single Leg RDL Rope Sled Pull WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.
Building a Workout Based on Human Movement
Arianne Missimer, DPT The Movement Paradigm Beast Position Side Kick Through Under Switch 3 Point Position 4 Position Animal Flow WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.
Animal Flow Workout
Officer Carroll’s Favorite Exercises Officer Rhonda Carroll, Tredyffrin Township Police Department Bench Press Squat Stiff Leg Deadlift Sit Up on a Stability Ball Side Bends Barbell Row WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.
Officer Carroll’s Favorite Exercises
Machine Workout Beau Westhoff, CSCS, Ignite Performance Leg Extension Lat Pulldown Biceps Curl Lateral Raise Leg Curl WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.
Workout with Machines
Agility Ladder Plyometric Drills Coach “Thump” Sam Flowers, Brandywine Roller Derby Quick Feet : 2 feet in Irish Jig: 1 foot in – 1 foot out Single Leg: Jump 2 in – Jump 1 out Plank Jacks Lateral Moves: 2 up – 1 back WARNING: You must consult your physician […]
Off Skate Roller Derby Workout
Beau Westhoff, CSCSIgnite Performance WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.
Functional Movement
Adam Woolley Head Coach Philadelphia School of Circus Arts Extreme Jumping Jacks Right Side Left Side Cross Body Out/Out, In/In Shoulder Warm Up Wall Slides Elbow Touches Core Warm Up Plank Plank w/ Leg Lifts Plank w/ Arm Lifts WARNING: You must consult your physician before you begin this […]