Abdominal and Core Strength (Prone Bridge Hold)
The information presented here is not designed to substitute professional medical advice. Consult a doctor before starting any physical activity or training program and seek medical advice if you feel pain during a training session.
Basically, you lie on the floor face down supported by your toes and forearms. This picture indicates the correct position. (Update: the difference from this photo is that you now have to have your PALMS flat on the ground - not in a fist)
You must hold this position as long as you can. Whilst there is no minimum standard, we note that other state police services that use this test - such as Victoria - require a minimum of 60 seconds hold.
Your final time will be recorded when you move your arms or feet OR if you raise or lower your body out of the straight bridge position.
So when you practice this, get someone to watch you, or use your phone camera to video yourself and make sure that your feet DO NOT MOVE and that you're keeping your body straight.
CLICK HERE FOR AN ADDITIONAL ABDOMINAL STRENGTH TRAINING PROGRAM
Exercise Descriptions: Ankle Raises.
Lie on your back with legs extended and arms by your side. Keeping your legs straight, raise your ankles up to 45 degrees and then lower back down. Repeat without letting feet touch the floor.
Each lift counts as one repetition.
Exercise Descriptions: Situps
Lie on your back with legs bent at 45 degrees, with feet on floor. Position you hands in accordance with the earliest variation (one) of sit-ups in the aforementioned demonstration video.
Each setup counts as one repetition. This exercise is completed progressively. i.e. If you cannot yet do a variation, drop to the variation below it and do your repetitions at this level. In this manner you can progressively build your strength until you can complete all variations.
Exercise Descriptions: Plank
Lie on the floor face down. Raise yourself up on your forearms with the only points of contact with the floor being your feet and your forearms. See image below.
Each repetition of this activity is your maximum hold.
Abdominal Strength Circuit
Set One: Ankle raises x 10 repetitions (or to fatigue)
Set Two: Situps x 20 (selected variation)
Set Three: Max Hold (or 60 seconds) Plank.
Repeat cycle three times.
The above circuit is a suggestion only. Use it as a base to build your own routine. You may need to start at a lower level of intensity and work your way up to the suggested format.