Key Points: 1) Start position: Feet hip width apart, KB in the front rack position on either side (you should be able to touch the chin with an extended index finger, and the collarbone an extended the thumb) 2) While keeping a strong core, open up with the leading leg and pivot into a forward …
Five people were shot outside of a Rainier Beach Safeway on Friday night. According to Harborview Medical Center Public Information Officer Susan Gregg, four people were taken to the hospital for care. Three of those people are expected to recover and one has life-threatening injuries. The grocery store is located at 9200 Rainier Avenue South. …
On this Station Saturday we visit Firehouse 22 located at 16758 Smoky Hill Road. This facility was built in 2006 at the end of a shopping complex, the original Station was located at 5800 S. Tower Road and currently used by the SMFR Facilities Bureau. 2022 Response Stats – Battalion Chief 5 – 501 Engine …
I had great luck today, despite some early glitches, and caught both Marine 80 and Rescue 1 plus a handful of other units! For some reason Pulse Point didn’t notify me about this one, and Twitter was over ten minutes late, so I missed most of the responding units. Despite that, I was still able …
Key Points: 1) Begin in the high plank position. Shoulder over the hands, legs extended and feet hip width apart. 2) Bring one leg forward (as if you were going to step into a lunge) and rotate the leg so that the shin is perpendicular to the torso (to the best of your ability. 3) …
We’ve had so many stories emailed to us about time that was saved using the SEARAT to gain access. Fire alarms, domestic violence scenes, people trapped, and even a few saves from cardiac arrests. This tool has proven to save time, property and lives! Eleven tools in one compact easy to carry package! Keep your …
Key Points: 1) Start on both knees and grab the Glute Ham Roller (GHR) with both hands (directly under the shoulders). 2) Use a mat or foam pad if necessary. 3) Before initiating the movement, engage your core by moving the pelvis into a neutral position (posterior tilt). Be sure to draw the belly button …
Key Points: 1) Begin with the feet hip-width apart. Dumbbells in both hands, shoulders back and down. 2) Imagine like you’re standing on a clock. With the left leg, step back towards 5 o’clock and drop into a lunge position. 3) Return to the starting position and alternate by stepping back with the right leg …
Key Points: 1) Complete this exercise using a lacrosse (LAX) ball (or similar item). 2) You will also need access to the beam of a squat rack or corner of a wall. 3) Place the LAX Ball on the upper trapezius muscle, lower the torso so that is parallel to the ground and gently step …
Key Points: 1) Begin the exercise in a tall position with feet hip-width apart, shoulder blades back and down, and the chin level to the ground. 2) Position the DBs to the sides of your legs with the palm facing forward 3) Intently think about the biceps muscle when lifting the weights up to complete …