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Fitness Tips: 11 Minute O'Brien Ab Workout

Warm-up (30 repetitions)
  • Feet flat on the ground, hands clasped behind the neck.
  • Raise the scapula (shoulder blades) off of the floor about three inches.
  • Remember to raise the chin towards the ceiling, not to the knees.
  • Remember, from here the feet cannot touch the floor again!

90 Degrees (30 repetitions)

  • Back flat on the floor, 90 degrees of flexion in the hips and 90 degrees of flexion at the knee.
  • Raise the scapula (shoulder blades) off of the floor about three inches.
  • Remember to raise the chin towards the ceiling, not to the knees.

180 Degrees (30 repetitions)

  • Back flat on the floor, 90 degrees of flexion in the hips and 180 degrees of flexion at the knee.
  • Raise the scapula (shoulder blades) off of the floor about three inches.
  • Remember to raise the chin towards the ceiling, not to the knees.

Reverse Crunches (30 repetitions)

  • Back flat on the floor, 90 degrees of flexion in the hips and 90 degrees of flexion at the knee.
  • Raise the hips off of the floor about two inches.  It is as though you are curling from the lower body into the upper body, knees should almost touch the chest.
  • Remember to raise the chin towards the ceiling, not to the knees.

Repeat this cycle (super set) three times, and then cool down with warm-ups for ten. Try these side to side as well, for some oblique action.



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