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your relative flexibility is a major factor in
how likely you are to experience a strain or
sprain. If your relative flexibility is low, it
will represent itself in several ways, includ-
ing the following:
• Discomfort in moving.
• Pain in reaching, pulling, and pushing.
• Fear of bending, kneeling, and squatting.
• Poor mobility.
• Painless yet injury-causing compensa-
Your profession involves going from 0 to
60 mph without warning. If your relative
flexibility, the flexibility you have without
preparation, is low, you will get injured in a
number of different ways.
Thankfully, you have a direct influence
on this. Your relative flexibility is not fixed!
You can increase it in a way that will allow
you to improve your safety and increase
your performance when you need to go
from 0 to 60 mph! You can improve this
critical injury preventing characteristic by
training to BE PREPARED!
BE PREPARED is made up of five simple
yet beneficial multijoint movements that are
strung together in a complementary fashion
and that take only five minutes to conduct.
This video series, created just for you, will
improve your safety and increase your
performance by incorporating movements
that emphasize balance, core stability, range
of motion, unilateral motion, a variety of
stances among multiple planes of motion,
and much more.
What is it and how do you do it? On
FirefighterNation.com, you can view
a portion of how you can train to BE
PREPARED; you can see conducting this
is accessible and incredibly beneficial. If
• Incorporating this as your warmup for
your training or workout.
• Implementing this before you go to
train on your firefighting skills.
• Creating five minutes in the day to
• Making it part of your daily routine.
What’s also great with training to BE
PREPARED is you can do it by yourself or
you can do it with your company! As long
as you are taking time to BE PREPARED,
decide what it is you like and DO IT! Some
ways you can do this include the following:
• Watch and perform along with it by
yourself or with others.
• Learn the program and have one mem-
ber lead you through it informally while
continuing the jesting, camaraderie, and
chatting that make the fire service the
incredible culture that it is!
It’s all up to you! You can receive the
remainder of the BE PREPARED movements simply by asking! E-mail me at
firstname.lastname@example.org to receive the unique
link as well as details on how you can train
to BE PREPARED in your department.
Additionally, you’ll receive a free BE
RESTORED program designed for you to
return to a normal level of activity with a
new level of sustainable range of motion.
By training to BE PREPARED and BE
RESTORED, you and your firehouse can
continue to prevent injuries while increasing your performance!
Jordan Ponder is a captain with the Milwaukee (WI)
Fire Department, assigned to Engine 30. As an ACE certified trainer, he is the lead peer fitness trainer for the
Milwaukee Fire Department and has several functional
fitness certifications. Along with being a professional
bodybuilder for the World National Bodybuilding Federation, Ponder is also the head of Firefighter Dynamic
Performance Training, the firefighter safety campaign
that awards departments with free emergency safety
training equipment and free safety classes just for
participating. To learn how your department can be
awarded free equipment and classes, connect with
Jordan Ponder via firefighternation.com or jponder@
If your relative flexibility, the
flexibility you have without
preparation, is low, you will get
injured in a number of different ways.