Firefighter Back/Core Strength

LEVEL 1: Back/Core Strength

Part A: Do 2-3 rounds

  1. SUPERMAN (10 reps)

  2. BIRD DOG (20 reps)

  3. Plank (10 breaths)

  4. Side plank (10 breaths)

Part B: Do 2-3 Rounds

  1. BENT OVER ROW (10 reps)

  2. Paloff press at cable column (10 reps each side)

  3. back extension Machine (10 reps)

  4. Cable I

LEVEL 2: Back/Core Strength

Part A: Do 2-3 rounds

  1. Cable Y (1o reps each)

  2. ROWS (10 reps)

  3. Plank pull through (10 reps)

  4. Static plank and reach (5-10 breaths each side)

Part B: Do 2-3 rounds

  1. 1/2 Side plank + row (10 reps each side)

  2. 1/2 kneel paloff press (10 reps each side)

  3. OFF-Set press with bar (10 reps each side)

  4. Off-set ROw with Bar (10 reps each side)