FireMedix Fitness
Tak Athletics
First RespondersThere is no doubt that fitness makes you a better First Responder. Being in shape allows you to meet the demands of the job head on, it allows you to recover better for the next call and it makes sure you have energy for all of your activities outside of work. These programs are created by a professional Strength and Conditioning Coach who spent almost 20 years in pro sports and also teaches at a Fire Academy. New workouts are posted consistently, allowing you to keep motivated and resilient!
Lower Prep 1
A
Cat Cow Stretch x10 Half Kneel Hip Flexor Stretch Hands on Wall x5 / side Groin Rock - Cossack Version x10 / side Kang Squat x10 World's Greatest x 6 / side Banded Ankle Mobility Forward Glide x 10 / side
B1
Snap Downs
3 x 5 @ 2
B2
Band Resisted Zercher Squats
3 x 10
B3
Bodyweight Hip Thrust
3 x 12 @ 1
C1
Kettlebell Sumo Deadlift
4 x 10
C2
Bottoms Up Kettlebell Goblet Squat
4 x 10
D1
Tall Plank
3 x 1 @ 30
D2
Side plank
3 x 1 @ 25
E
Assault Bike
1 x 16:00
Prep
A
Plate Press Warm Up
Squat with plate press 2 x 10 Split squat with plate press 2 x 10 / side Reverse lunge with plate press 2 x 5 / side Lateral squat with plate press 2 x 5 / side 90/90 Hip rolls 2 x 5 / side Shin box get ups and load downs 2 x 5 / side
B
Snap Downs To Split Stance
3 x 5 @ 2
C1
Landmine RDL
4 x 8
C2
Landmine Lateral Squat
4 x 8
D
Spanish squat
30, 15, 15, 15
E
Long Lever Iso Bridge
30, 15, 15, 15
F
Standing Stability Ball Groin Squeeze
30, 15, 15, 15
G1
Hollow body hold
3 x 1 @ 20
G2
single leg body rock
3 x 10
G3
Standing Active Hip Flexion
3 x 5 @ 5
Upper Prep 1
A
Shoulder mobility - golf ball Standing shoulder C.A.R.S. 2 x 3/side Inch Worm 2 x 5 Half Kneeling Windmill - open / wall - 2 x 5/side Half Kneel Book Opener - 2 x 5 / side
B1
Pogo Hops
3 x 20
B2
Pogo Hops Forward and Backward
3 x 10
B3
Pogo Hop to Split Squat
3 x 6
C1
Banded Face Pull
4 x 12
C2
Single Arm Scap Wall Push Up
4 x 12
D1
TRX Rows
4 x 12
D2
Eccentric Only Push Up
4 x 6 @ 5
E1
Banded Bilateral Shoulder External Rotation (Pronated Isometric)
3 x 5 @ 5
E2
Banded Shoulder Mobility Traction Pec
3 x 1 @ 20
E3
Banded Shoulder Mobility Traction Lat Pull
3 x 1 @ 20
F
Assault Bike
1 x 18:00
Upper Prep 2
A
Standing shoulder C.A.R.S. 2 x 3 / side Inch Worm 2 x 5 Half Kneel Windmill (closed wall) 2 x 5 / side Weighted Sleeper Internal Rotation 2 x 3 / side; hold each position 10 seconds. Shoulder Internal Rotation Push Up 2 x 5 /side; keep shoulder blade flat; no 'winging of scapula'.
B1
Pogo Hop to Split Squat
3 x 10
B2
Forward Alternating Close Outs
3 x 8
C1
Single arm pull down in 1/2 kneel
4 x 12
C2
45 Degree Wall Slide
4 x 15
D1
Hip Hinge Banded Straight Arm Pull Down
4 x 15
D2
Mini Band Iso Shoulder Press in Tall Kneel
4 x 5 @ 5
E1
Cable External Rotation Walkout
3 x 6
E2
Half Kneeling Pallof Press to Overhead Reach
3 x 10
F
Assault Bike
1 x 15:00
Prep
A
Lower Prep 2
Cat Cow Stretch 2 x 10 Half Kneeling Hip Flexor Arms on Wall 2 x 6 / side Cossack Groin Rock 2 x 10 / side Kang Squat - 2 x 10 World's Greatest 2 x 8/side Banded Ankle Dorsiflexion 2 x 10/side
B1
Snap Downs To Single Leg Stance
3 x 5 @ 2
B2
Waist Banded Kettlebell Deadlift
4 x 10
B3
Bottoms Up Kettlebell Goblet Squat
4 x 10
C1
Single Leg Hip Thrust
4 x 12 @ 3
C2
Split Squat Hold
4 x 5 @ 10
D1
Straight arm side plank
3 x 1 @ 25
D2
Triangle front plank
3 x 1 @ 60
E
Assault Bike
1 x 18:00
Roger Takahashi
Roger Takahashi is responsible for strength and conditioning and injury prevention at a Firefighter Academy. Prior to that, he was involved with a professional sports team as the Director of Strength and Conditioning for almost 20 years and has trained developing athletes, Olympic athletes, and professional athletes from multiple sports.
When you join a team you’re getting more than programming, you’re joining an online community.
FireMedix Fitness
FireMedix Fitness
FireMedix Fitness
