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.
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
A
LE Push Up/SIt Up
2 x 0:30
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
A
Run
2 x .75
B
Sprint
2 x 150
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
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.
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.