Stretch and Recovery Workout for First Responders.

It can be difficult to find motivation to work out if you have a lack of energy.  This is especially true if you just finished a stressful day and/or shift.  This is a constant issue for first responders, the stress of the job, especially lately, can zap your motivation and energy.  Besides what good is a workout if it leaves you broken down and even more tired?

One of the reasons FRF workout programs are so effective is that they include a complete workout plan that incorporates movements and routines that will help you recover- improve mobility and energy.   Over the past few years, I have researched and tested various exercises from meditation to yoga to try to find a better way to recover from the lack of sleep and stress of the job.   I started to integrate this routine into my workout programs and our NEW HERO -X program at least once or twice a week.   They have really helped improve my energy, mobility and even my mood after a long shift.

The 25-minute routine incorporates some dynamic stretches, yoga and foam rolling and will help you improve every aspect of your fitness.  I believe routines like this need to be integrated into every first responder’s workout program and should be performed every shift or after every shift to help manage our mental health and reduce injuries.

Follow along with the video below

Click the photos below to view the exercises and coaching tips.

Click the link above for the workout overview and exercise pictures.  Please give this routine a try and let me know what you think.

Time to GET FRF!






Aaron "ZAM" Zamzow


  1. Anne Zamzow on January 22, 2021 at 2:15 am

    great job Aaron. I just did the recovery workout. It really helped me unwind.
    Love Mom

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