Updated: Jun 2, 2021

DAY 1:

FOAM ROLL for 10 minutes then:

Warm up:

Internal and external shoulder rotations


T-spine Rotations


WORKOUT PURPOSE: Inorder to throw ladders, you must have good, neroplasicity, upper body strength, core strength, and leg strength. Also upper body cross sectional movements are essential to prep for firefighting. Inorder to pull and drag hose, you must be able to have great leg strength, core strength and over strength. The following week is based on both ladder drills and hose.

Turkish Get Ups

Weighted Bear Crawls

Walking lunges with weight over head

Box Jumps

Sandbag Push-Ups to DL


Pallof Presses

Hamstring banded curls

Glute Bridges with weight

37 views0 comments