AFP pre-course fitness program

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This exercise program is to prepare candidates for the physical components of the AFP recruit training course.

After passing the Entry Physical Competency Assessment, it is recommend to get a fitness professional to help you in carrying out this exercise program.

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AFP Pre-course Fitness Program

(pdf, 2.73 MB)

Note: It is recommended to seek medical advice from your doctor or physio before you starting an exercise program.

AFP Pre-course fitness videos

Dumbell Hinge Dead Lift

Dumbell Incline Row

Dumbell RDL

Dumbell Reverse Lunge

Dumbell Seated Shoulder Press

Dumbell Single Arm Row

Dumbell walking lunges

A skip

Backwards walk

Banded deadbug

Banded pull apart

Cossack squat

Dumbell bench press

Dumbell floor chest press

Dumbell glute bridge

Face pull

Goblet squat's

Grapevine

High knees

Hip 90 90

Double leg pogo

Eccentric push up

Max push up

Plank hold

Prone YTW

Push up with T rotation

Push ups

Kickbacks

Lat pull down

Lateral shuffle

Legs swings

Legs swings forwards and backwards

Leg swings sideways

Tippy toe farmers carry

Tricep push downs

Walking hamstring sweeps

Walking lunge with torso rotation

Side plank

Single leg glute bridge

Stage 4 sit up

Step downs

Suitcase carry

AFP Pre-course fitness stretches videos

Hip 90 90

World's greatest stretch

Scorpions

Chest stretch

Calf stretch

Back extension stretch

Thorasic rotation

Stretch 8

Quad stretch

Hi flexor stretch

Hamstring stretch

Glute stretch

Forward fold