Police Officer Physical Exam Training Lower Body & Core Workout #2


This is Workout #2 of 4 for the police physical fitness exam, focusing on Lower Body + Core

3 minutes warmup stairmaster

2x Leg press machine 150 + lbs
3x Barbell bench Press 135-155 lbs
2x dumbbell alternating lunges 10 lb dumbbells
3x dumbbell squats with 30 lb dumbbells
3x dumbbell wide squats 50 lb dumbbell
3x standing calf raises off of step or stair
3x quadripeds (alternating, hold 2 seconds each side each time)
3x front bridge hold 10+ seconds
2x Hip Bridges

3 minutes cooldown bike


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