Shin Splint Prevention Drills
Single Leg Hip Bridge 10 Each Leg
Lateral Shuffle 20 Steps Each Direction
Heel Walk 20 Steps
Calf Stretch 10 Each Leg
Firefighter Fit-Station 23 Circuit Workout
4 Rounds
1 Minute Stair Climb
1 Minute Burpees
1 Minute Sled Push & Pull
1 Minute Sledge Hammer Swings
Designed by MFF Riddle, FF Tarr, FF Gaskell
Firefighter Fit- Chest and Core Circuit
3 Rounds
30 Second Plate Hold
20 Single Arm Kettlebell Swings
10 Alternating Medicine Ball Push-ups
Designed by FF Brown
The Gut Check - Circuit Workout for Firefighters
- 50 yard run
- 15 push ups with feet on the tire
- 25 tire flips
- 20 sledgehammer strikes
- Run to bottom of hill and 10 goblet squats with 45 lb plate.
- Pick up punching bag and run to top of hill and drop it
- 10 jump ups/step ups onto tire
- Take punching bag to bottom of the hill
- Drop punching bag and immediately pick it up
- Take punching bag to top of the hill and drop it
- 10 jump ups/step ups on tire
- Take punching bag to bottom of hill and drop it
- Overhead tire throws to top of the hill
- Pick up tire overhead and carry it back down hill
- Forward tire drag to top of the hill
- Backwards tire drag (backpedal) to bottom of the hill.
Firefighter Fit -- Cardio Program
Click Here- Printable Running Program
Click Here-Printable Speed Program
Click Here-Printable Interval Stair Climb Program
Firefighter Fit - Preventing Back Pain in Firefighters Click Here
Click Here - For The No More Back Pain Workout
Printable Back Mobility Workout Log
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