This site is voluntary participation. Viewing the videos and reading the information in the Exercise Demos should not substitute the use of instruction from a personal trainer. All exercises should be instructed by and in the presents of a personal trainer. Participating in the exercises and program listed on this site without the presents of a personal trainer is risking your personal safety and in which you are assuming full responsiblity for any and all injuries/illnesses that result from preforming any and all exercises on this site. While participating in any of the exercises listed on the site, you must perform the exercise correctly or injury/illness may occur. If injury/illness does occur, stop what you are doing immediately and seek medical attention. If you have any questions, you may submit them under any comments section or you may e-mail me. Thank you.
The World Changed
Wednesday, December 9, 2009
Thursday with Ms. Shepard #9
One person please post the workout done with Ms. Shepard. Everyone else please sign your name to confirm that you attended.
jump rope - 10 min dynamic warmup - approx. 10 min stretch don gear for time don SCBA completed modified work performance course: Keiser sled, step ups with hose rack x40, ceiling breach and pull 3x6, hose pull and retraction, forcible entry right and left side, CPAT ladder raise and lower, extend ladder x 3 reps from seated position, dummy drag, maze
gear donning drills run with gear approx 2 minutes 10 pushups with gear supermans with gear x 45 secs thumbs up and pinkeys up with gear x 15 each doff gear gear donning drills
completed: 12/10/09
ReplyDeletepresent: Burich, DeFriest, Forte, Iglesias, Kendall, Moreau, Martinez
jump rope - 10 min
dynamic warmup - approx. 10 min
stretch
don gear for time
don SCBA
completed modified work performance course:
Keiser sled, step ups with hose rack x40, ceiling breach and pull 3x6, hose pull and retraction, forcible entry right and left side, CPAT ladder raise and lower, extend ladder x 3 reps from seated position, dummy drag, maze
gear donning drills
run with gear approx 2 minutes
10 pushups with gear
supermans with gear x 45 secs
thumbs up and pinkeys up with gear x 15 each
doff gear
gear donning drills
cool down
stretch
times varied