 Hi everyone, I'm Becky Swan, Athletic Therapist for the Vancouver Police Department. You may recognize me from videos such as developing your jumping power. Today we're going to talk about pole strengthening. Add various pulling motions to your workout, focusing on pulling your shoulder blades together. You can use a lat pull down, seated row, inverted row, and the squat row. Try for 8-10 reps for 3-4 sets. Do you have a climbing rope in your gym? Great. Pull on the floor with the rope touching the ground between your legs. Pull on the rope, one hand after the other, to pull yourself up to your feet. Reverse the order to get back to the ground. Try this for 3 sets. Biceps also play a role in the pull. Make sure to work out your biceps 2 times a week, preferably in a pulling motion. The seated row and chin-ups are better than regular bicep curls. Do not forget your legs. Put an exercise band around your knees, get into a quarter squat, and side step one way 10 times, and then change directions to work the other side. Thanks for stopping in today for this training session. Remember you have full control over this part of the application process. Train smart. You'll perform better. I look forward to seeing you on Test Day.