Pt & Day 1

Front 1

PT: Five Stretching Exercises

Back 1

1. Standing Shoulder Stretch
2. Modified Quad Stretch
3. Seated Toe Touch (Straddled)
4. Seated Toe Touch (Straddled/Variation)
5. Hamstring Stretch (Modified)

Front 2

PT: Preliminary Commands

Back 2

Class 207, fall in.
Ready, front.
Cover.
Open ranks, march.
Ready, front.
Cover.
At double-arms interval, dress-right, dress.
Ready, front.
Cover.
Class, upon my command, bravo and delta squads will take on step to the left.
Ready, move.

Front 3

5SE 1: Standing Shoulder Stretch

Back 3

Class, the first stretching exercise of the day is the standing shoulder stretch.
Starting positions, move.
Ready, exercise.
Reverse.
Ready, exercise.
Recover.

Front 4

5SE 2: Modified Quad Stretch

Back 4

Class, the second stretching exercise of the day is the modified quad stretch.
Starting positions, move.
Ready, exercise.
Reverse.
Ready exercise.
Recover.

Front 5

5SE 3: Seated Toe Touch (Straddled)

Back 5

Class, we will assume the seated position for the next three exercises.
Ready, move.
Both hands, both feet.
Ready, move
Ready, exercise.

Front 6

5SE 4: Seated Toe Touch (Straddled/Variation)

Back 6

Right hand, left toe.
Ready, move.
Ready, exercise.
Left hand, right toe.
Ready, move.
Ready, exercise.

Front 7

5SE 5. Hamstring Stretch (Modified)

Back 7

Right leg forward, left leg bent in.
Ready, move.
Ready, exercise.
Reverse.
Ready, exercise.
Recover

Front 8

PT: Working off the national debt

Back 8

Class, halt.
Half-right, face.
Class, upon my command we will assume the (position) position to do 25 (exercises) to work off the national debt.
Starting positions, move.
Ready, exercise.
Recover.
Half-left, face.
Recover.

Front 9

PT: Daily Dozen

Back 9

1. Seated Toe Touch
2. Modified Indian Curl
3. Bent Leg Trunk Twist
4. Straight Leg Trunk Twist
5. Side Leg Raise
6. Modified Back Stretcher
7. Back Stretcher
8. Modified Calf Stretcher
9. Standing Lateral Side Stretcher
10. Cross Leg Toe Touch
11. Stomach Curl
12. Squat Thrust

Front 10

DD1: Seated Toe Touch

Back 10

Class, the first exercise of the day is the seated toe touch.
It is a non-cadence, non-repetitious exercise.
Starting positions, move.
Ready, exercise.
Recover.

Front 11

DD2: Modified Indian Curl

Back 11

Class, the second exercise of the day is the modified indian curl.
It is a non-cadence, non-repetitious exercise.
Starting positions, move.
Ready, exercise.
Recover.

Front 12

DD3: Bent Leg Trunk Twist

Back 12

Class, the third exercise of the day is the bent leg trunk twist.
It is a non-cadence, non repetitious exercise.
Starting positions, move.
Ready, exercise.
Reverse.
Ready, exercise.
Recover.

Front 13

DD4. Straight Leg Trunk Twist

Back 13

Class, the fourth exercise of the day is the straight leg trunk twist.
It is a four count exercise, done at a slow cadence. I will count the cadence, you will count the repetitions. We will do five repetitions.
Starting positions, move.
Ready, exercise.
Recover.

Front 14

DD5: Side Leg Raise

Back 14

Class, the fifth exercise of the day is the side leg raise.
It is a four count exercise, done at a slow cadence. I will count the cadence, you will count the repetitions. We will do five repetitions.
Starting positions, move.
Ready, exercise.
Reverse.
Ready, exercise.
Recover.

Front 15

DD 6: Modified Back Stretcher

Back 15

Class, the sixth exercise of the day is the modified back stretcher.
It is a non-cadence, non-repetitions exercise.
Starting positions, move.
Ready, exercise.
Up.
Down.
Recover.

Front 16

DD 7: The Back Stretcher

Back 16

Class, the seventh exercise of the day is the back stretcher.
It is a four count exercise done at a moderate cadence. I will count the cadence, you will count the repetitions. We will do five repetitions.
Starting positions, move.
Ready, exercise.
Recover.

Front 17

DD 8: Modified Calf Stretcher

Back 17

Class, the eighth exercise of the day is the modified calf stretcher.
It is a non-cadence, non-repetitions exercise.
Starting positions, move.
Ready, exercise.
Reverse.
Ready, exercise.
Recover.

Front 18

DD 9: Standing lateral side stretcher

Back 18

Class, the ninth exercise of the day is the standing lateral side stretcher.
It is a non-cadence, non-repetitious exercise.
Starting positions, move.
Ready, exercise.
Reverse.
Ready, exercise.
Recover.

Front 19

DD 10: Cross Leg Toe Touch

Back 19

Class, the tenth exercise of the day is the cross leg toe touch.
It is a non-cadence, non-repetitious exercise.
Starting positions, move.
Ready, exercise.
Reverse.
Ready, exercise.
Recover.

Front 20

DD 11: Stomach Curl

Back 20

Class, the eleventh exercise of the day is the stomach curl.
It is a four count exercise done at a moderate cadence. I will count the cadence, you will count the repetitions. We will do five repetitions.
Starting positions, move.
Ready, exercise.

Front 21

DD 12: Squat Thrust

Back 21

Class, the twelfth exercise of the day is the squat thrust.
It is a four count exercise done at a moderate cadence. I will count the cadence, you will count the repetitions. We will do five repetitions.
Starting positions, move.
Ready, exercise.
Recover.

Front 22

PT: Finishing the Daily Dozen

Back 22

Class, upon my command, bravo and delta squads will take on step to the right. Ready, move.
Close ranks, march.
Ready, front.
Cover.
REQUEST PERMISSION
Sir, class 207 has completed the twelve daily exercises, request further instructions, sir.

Front 23

PT: Disciplinary Sets

Back 23

Class, upon my command, we will assume the (position) position to do our first set of 5 sets of (reps) disciplinary exercises due to (reason).
Starting positions, move.
Recover.

Front 24

PT: Water Breaks

Back 24

Class, upon my command, we will fall out, get a drink of water and fall directly back into position.
Class 207, fall out.

Front 25

Pelian Reform: Sixth Principle

Back 25

No quality is more indispensable to a police officer than a perfect command of temper; a quiet, determined manner has more effect than violent action. This is enough to justify stress training.

Front 26

Code of Ethics: Paragraph One

Back 26

As a law enforcement officer, my fundamental duty is to serve mankind; to safeguard lives and property; to protect the innocent against deception; the weak against oppression or initmidation, and the peaceful against violence or disorder; and to respect the constitutional rights of all persons to liberty, equality and justice.

Front 27

Code of Ethics: Paragraph Two

Back 27

I will keep my private life unsullied as an example to all; maintain courageous calm in the face of danger, scorn or ridicule; develop self restraint; and be constantly mindful of the welfare of others. Honest in thought and deed in both my personal and official life, I will be exemplary in obeying the laws of the land and the regulations of my department. Whatever I see or hear of a confidential nature or that is confided to me in my official capacity will be kept ever secret unless revelation is necessary in the performance of my duty.

Front 28

Code of Ethics: Paragraph Three

Back 28

I will never act officiously or permit personal feelings, prejudices, animosities or friendship to influence my decisions. With no compromis for crime and with relentless prosecution of criminals, I will enforce the law courteously and appropriately without fear or favor, malice or ill will, never employing unnecessary force or violence and never accepting gratuities.

Front 29

Code of Ethics: Paragraph Four

Back 29

I recognize the badge of my office as a symbol of public faith, and I accept is as a public trust to be held so long as I am true to the ethics of the police service. I will constantly strive to achieve these objectives and ideals, dedicating myself before God to my chosen profession... law enforcement.

Front 30

960 Speech

Back 30

Sir, as you were, sir.
Sir, recruit Sidhu request permission to 960, sir.
Sir, recruit (last name) (state what's wrong), sir. Sir, (correct information/speech), sir.