LE Physical Test 4-Week Prep

Fit 2 Serve

Law Enforcement
Coaches
Jason Vieira, CSCS and Dr. Angela Francis

Take the guess work out of preparing for your law enforcement physical agility test. This four week program uses minimal equipment and provides a periodized training routine to help you achieve a higher level of performance on your next test. Consult with your physician before starting any fitness program.

$40
Get LE Physical Test 4-Week Prep
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Benefits
-Increased mobility, strength, and endurance. -Injury prevention -Improved test scores -Access to comprehensive video tutorials -Ability to track results
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Valslide(furniture sliders) TRX Straps
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Quad Stretch

1 x 1:00

B

Hip 90/90

1 x 1:00

C

SL Glute Bridge

1 x 10

D

Band pull apart

1 x 20

E1

Jumping Jacks

3 x 20

E2

Air Squat

3 x 20

E3

Mountain Climber

3 x 20

F1

Run

3 x .5

F2

Push-Up

3 x 0:30 @ MAX

F3

Sit-up

3 x 0:30 @ MAX

F4

TRX Row

3 x 15

F5

Plank

3 x 0:30

Monday
Week 1 Day 2

A

LE Push Up/SIt Up

2 x 0:30

Tuesday
Week 1 Day 3

A

Wall T-Spine to Overhead

1 x 8

B

wall figure 4

1 x 1:00

C

Quad Stretch (Wall)

1 x 1:00

D1

Iso Split Squat

2 x 0:30

D2

Bear Crawl Tap

2 x 0:30

E1

RFESLS

3 x 8

E2

Plank Walk Up

3 x 8

E3

Band pull apart

3 x 20

F1

100 m Sprint

3 x 100

F2

Sprinter Sit Up

3 x 8

F3

Bear Crawl Ren Row

3 x 8

Wednesday
Week 1 Day 4

A

Run

2 x .75

B

Sprint

2 x 150

Thursday
Week 1 Day 5

A

Spiderman

1 x 8

B

Inchworm (stationary)

1 x 8

C

T-Spine (side lying)

1 x 8

D1

Short Side w/Abduction

2 x 0:30

D2

SL Glute Bridge (hip flexor act)

2 x 6

E

Run

1 x .5

F1

Leg Curl (Valslide)

3 x 5

F2

Body Saw (valslide)

3 x 8

G1

Low Row (TRX)

3 x 10

G2

Valslide Skater

3 x 10

G3

V-Ups

3 x 10

Coaches
More from Fit 2 Serve
coach-avatar Jason Vieira, CSCS

Jason Vieira is a Strength and Conditioning Specialist with 20 years of experience working with elite athletes, law enforcement, first responders, and military personnel, to increase productivity and job readiness.

coach-avatar Dr. Angela Francis

Dr. Francis is a specialist in corrective movement, injury prevention, and performance enhancement. With degrees and certifications from multiple universities and performance institutes her wealth of knowledge is only matched by her passion to help her clients reach their goals.

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LE Physical Test 4-Week Prep
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