7-Step Prep Warmup Block for First Responders PB

Circuit x 2

This warm up is intended for wildfire fighters, community firefighters, and other emergency responders. Pushing, pulling, uncertain conditions and terrain, carrying backpacks/oxygen tanks or other loads are reasonable expectations during the work day. The main focus is spinal decompression and overall spinal health.

ULT
Mid Back Activation: Seated Overhead hand Press
reps 5
Set Reps
1 5
2 5

Breathing pattern: Breathe in through the nose, knitting rib, side body wide, breathing up through the spine, shoulders relaxed. The goal is to initiate spinal decompression through diaphragmatic breathing. Breathe out through the mouth, gently pulling belly button to spine.

ULT
Prone Quad Front-to-Back Sway T1 HpDC
reps 5
T1= Threshold 1
Set Reps
1 5
2 5

Allow the hips to rotate or form a figure 8 if this feels good.

ULT
Child’s Pose to Cobra
reps 8
Set Reps
1 8
2 8

MOBILITY - Used to foster and maintain space in the body’s segments.

Pull gently against the grounded finger tips in Child's Pose as the hips press back for gentle spinal decompression.

LMT
ViPR PRO-Side Squat with Rotational Reach
reps 10
Set Reps
1 10
2 10
UMT
Side Plank Wall Ward
reps 5 each side
Activation for the Core in a Lateral Position
Set Reps
1 5 each side
2 5 each side
LLT
Big Toe Corkscrew SL Hip Hinge Percussive Warding
reps 10
Set Reps
1 10
2 10

Modification: Open the hip and side body up once you are in position by externally rotating the grounded hip, and shifting the open arms from a horizontal orientation to a vertical orientation. Your entire body should move as one unit. "Pilates breath in" can assist with greater stability if needed. Percussive breath out.

GAR UMT
Ground rolling (Tumbling)
reps 10
Set Reps
1 10
2 10
ULT
Low Back Tissue Compression
reps 1
time 2 mins
Set Reps Time
1 1 2 Mins h:m:s
2 1 2 Mins h:m:s

Use as an alternate to Mid Back Seated Overhead Hand Press if taking care of lower back