HPU 2013 Summer Workout2

Cover PageHPU Relentless Football "We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort."-Jesse Owens

Workout ScheduleHPU Summer Workouts 2014

Week OneMondayWeight RoomRunning

Squat 10 (60%) 8(70%) 6 (80%) 4 (85%)20 yard Sled Pulls @ 90 or 45 pounds x12 (30 second rest between)

Bench 10 (60%) 8(70%) 6 (80%) 4+ (85%)Pro Agility X 8

Bary sanders 2 sets Box Step-ups 4 x 6 (Each leg)/ Pull-ups 4x6 (Weighted if possible)5 Cone Drill x 4

Core 1 X3300 Yard Shuttle X2

TuesdayWeight RoomRunning

incline 10 (60%) 8(70%) 6 (80%) 4+ (85%)Terrible 20's X2

Powerclean 6 (60%) 5 (70%) 4 (80%) 10 40's

Bumper Plate push-ups 3X10/ Skull Crushers 4x12 Shoulder complex 3x12 99

Core 2 X4 (rest 20 seconds between each round)

ThursdayWeight RoomRunning

Squat 10 (60%) 8(70%) 6 (80%) 4 (85%)Gassers 5 full and 5 half

Seated Press 10 (60%) 8(70%) 6 (80%) 4+ (85%)Bag Drils

Statue Complex 1 Bentover rows 4x10/ DB Split Squat 4X8 (EL)Ladder Drills

Core 3NeckX-Box X3

FridayWeight RoomRunning

Bench 10 (60%) 8(70%) 6 (80%) 4+ (85%)15 minute run

Deadlift 10 (60%) 8(70%) 6 (80%) 4 (85%) 40's X6 (30 second rest)

Box Jumps/ Ladder DrillsPro Agility X 6

Week TwoMondayWeight RoomRunning

Round 1Round 2Front Squat 10 (50%) 8(60%) 6 (70%) 4 (75%) (Percentage based of Back squat)300 yard shuttle x2

Bench 10 (60%) 8(70%) 6 (80%) 4+ (85%)5 Cone Drill x 4

Decline Pushups 3x12/ Bentover Rows 3X12 jump Squats 3x15 (65 or 95)/ Straight legged Dead lift 3x15 Zig Zags X6

Core 4Buildups 15/30/15


Incline 10 (60%) 8(70%) 6 (80%) 4+ (85%)Sled pulls 4x40 yrds 2 backwards by 20yrds

Powerclean 6 (60%) 5 (70%) 4 (80%) T & L drills

Tire flips 20 yards X5/ Single Leg Pistols 3x6 (EL) Shoulder Complex 4X10/ Pull Ups 4X8 Jump ropes

Core 5Sprint ladder


Squat 10 (60%) 8(70%) 6 (80%) 4+ (85%)Ladder Drills

Press 10 (60%) 8(70%) 6 (80%) 4+ (85%)Gassers full and half

Circuit 1X220 Minute Run


Bench 10 (60%) 8(70%) 6 (80%) 4+ (85%)Snake

Deadlift 6 (50%) 5 (60%) 4 (70%) 2 (85%)Pro Agility X 8

DB Killers 6s 3 sets/ Shoulder Complex 3x10 Statue Complex 2x4Star drill

Core 6X-Box X4

Week ThreeMondayWeight RoomRunning

Squat 10 (60%) 8(70%) 6 (80%) 4 (85%)Zig-Zags X10

Bench 10 (60%) 8(70%) 6 (80%) 4+ (85%)Sprint Ladder

Split Squats- 3x6 (Each Leg)/ DB killers 6s- 3 sets Bumper Plate pushups 4x16/ Thusters 4x10T & L Drills 6 Each One

Sled Pushes X 20 yards @ 135 X 12Agility Bags


Incline 10 (60%) 8(70%) 6 (80%) 4+ (85%)30 Minute run

Hangclean 6 (60%) 5 (70%) 4 (80%)

Core 7 X4/ Neck rountines X100Terrible 20's

Pull-ups 3X10/ Floor Press 3x15 Box Step-ups3x10 (El)/ weighted lunges @ 135/185 3x10 (EL)4 60s, 5 40s, 6 30s


Front Squat 10 (60%) 8(65%) 6 (70%) 4+ (75%)4 100's Rest 60-90 Seconds

Bench 10 (60%) 8(70%) 6 (80%) 4+ (85%)Pro Agility X12

Partner Hamstring Curls 4x8 Dumbell killer 6's 3 sets/ Dumbell Bentover butterflies 3x10Continuous 200's X5

Statue Complex 3 two sets 4 60s, 5 40s, 6 30s


Press 10 (60%) 8(70%) 6 (80%) 4+ (85%)30 Minute run

Powerclean 6 (60%) 5 (70%) 4 (80%)

Deadlift 10 (70%), 8(80%), 8(85%), 6(90%) Percentages of squat maxGassers 5 full

Box Jumps 4X30 Sled Pulls 4x20 yards (95/ 135lbs)/ sled Pushes 4x20 Yards Agility Bags

Week FourMondayWeight RoomRunning

Squat 8 (70%) 6(75%) 6 (80%) 3+ (90%)Terrible 20's

Bench 8 (70%) 6 (75%) 6 (80%) 3+ (90%)99

Split Squats W/Dbs 3X8 EL/ Single Leg pistols 3x8 EL Bent over row 4x8/ Bumper plate pushups 4X20

Star Lunges 3X4/ Box Jumps 4X25Star drill


Press 8 (70%) 8 (75%) 6 (80%) 3+ (90%)4 200's

Clean 6 (60%) 5 (70%) 4 (80%) Agility Bags

Pullups 4X15/ Shoulder Complex 3X15 1 Legged squat 3x8 (EL)/ Straight Legged Deadlift 3x12Buildups 20-30-20 yards X7

Core 11/ Neck routines X75Sprint Ladder


Squat 8 (70%) 6 (75%) 6 (80%) 3 (90%)300 Yard Shuttle X4

Bench 8 (70%) 6 (75%) 6 (80%) 3+ (90%)T & L Drills

Deadlift 8 (80%) 6 (85%) 6 (90%) 3 (100%)Plyo Boxes

Core 12/ neckStatue complex #4pro agility


Incline 8 (70%) 6 (75%) 6 (80%) 3+ (90%)Zig-Zags

Clean & press 6 (70%) 5 (80%) 4 (90%) 15 Minute Run

Jump Squats 3X12 (75/95lbs)/ Pullups 3X8 Shoulder complex 3x12/ Box Step-ups 3X8 (EL)

Sled Pushes 5X20 Yards (135/165) Box Jumps & LaddersStar drill

Week FiveMondayWeight RoomRunning

Squat 10 (60%) 8(65%) 8 (65%) 6 (75%)Jump Rope fast 10 minutes

Bench 10 (60%) 8 (65%) 8 (65%) 6 (75%)Sprint Ladder

Circuit 2X2100 Yrads Weighted Waleing Lunges (95/135)

Core 14 Statue Complex 5Pro Agility

Weight RoomRunning

Press 10 (60%) 8 (65%) 8 (65%) 6 (70%)300 yard shuttle x2

Clean 10 (60%) 8 (70%) 6 (75%) 6 (75%)Plyo Boxes

Db Killer 6s/ Pulse Lunges 3x10 EL Partner Hamstring curls 3X8/ Bentover Rows 3X12 Zig Zags X5

Box Jumps/ LaddersAgility Bags


Squat 10 (60%) 8(65%) 8 (65%) 6 (75%)Pro Agility X10

Bench 10 (60%) 8 (65%) 8 (65%) 6 (75%)Sled pulls 4x40 yrds 2 backwards by 20yrds

Shoulder Complex 3x12/ Box Step-ups 3x12 EL Pullups 3x10/ Jump Squat 3x8Gassers: 6 Full, 3 Half

Core 15/ Neck X100Star Cones


Press 10 (60%) 8 (65%) 8 (65%) 6 (70%)30 Minute Run

Deadlift 10 (70%) 8 (75%) 8 (75%) 6 (80%)

Bary sanders X3 Upright Rows 4X8/ Decline Pushups 4X15 4 100's

Core 16 Statue Complex 6 Agility Bags

Week SixMondayWeight RoomRunning

Squat 8 (70%) 6(75%) 6 (80%) 3+ (90%)Sprint Ladder

Bench 8 (70%) 6 (75%) 6 (80%) 3+ (90%)Jump Rope 10 Minutes (Fast)

Jump Squat 3x10/ Pullups 3x14 Lawnmower pulls 3x10/ Goblet Squats 3x12Sled Pulls: 30 Yards X4 20 Yards X6 10 Yards X15

Core 16/ Neck Exercises X110Ladder Drills


Incline 8 (70%) 6 (75%) 6 (80%) 3+ (90%)4 200's

Clean & Press 6 (65%) 5 (75%) 4 (85%) Zig Zags X5

barry sandersX 3 Dips 3x20/ Shoulder complex 3x15Build-Ups 30/40/30 X8

Tire FlipsStatue Complex 1X-Box X5


Squat 8 (70%) 6(75%) 6 (80%) 3+ (90%)Star Cones

Bench 8 (70%) 6 (75%) 6 (80%) 3+ (90%)Agilty Bags

Thrusters 4x10 (95/135) Sled Pulls: 30 Yards X4 20 Yards X6 10 Yards X15

Core 2/ NeckContinuous 100's X8


Press 8 (70%) 6 (75%) 6 (80%) 3+ (90%)30 Minute Run

Dead Lift 6 (70%) 5 (80%) 4 (90%)

Circuit 3X2Plyo Boxes

Core 12/ Neck Pro Agility X12

Week SevenMondayWeight RoomRunning

Squat 6 (80%) 4(85%) 4 (95%) 1+ (105%)Sprint Ladder

Bench 6 (80%) 4 (85%) 4 (95%) 1+ (105%)Zig-Zags X4

Bumper plate pushups 3x20/ dumbell military press 3x8 Heavy Partner hamstring curls 4x8Agility Bags

Core 3x3/ NeckJump Ropes 10 Minutes


Press 10 (50%) 8 (60%) 8 (60%) 6 (70%)300 yard shuttle X4

Front Squat 10 (50%) 8 (60%) 8 (60%) 6 (70%)Pro Agility X10

DB killers 6s- 3 sets/ Jump squats 3x12 @95/115 pull-ups 3x15/ 1 arm snatch 3x10 (EA) Plyo Boxes

Jump ropes / Core 4X3Terrible 20's X2


Circuit 4X28 40's, 4 20's 8 40's

X-BOX X3

Statue Complex 4X4Plyo Boxes


Incline 6 (80%) 4 (85%) 4 (95%) 1+ (105%)Sprint Ladder X2

Powerclean 6 (80%) 5 (85%) 4 (95%) 1 (105%)

Statue Complex 3X2 Dumbell lawnmower pulls 3x8 (EA)/ Shoullder Complex 3x12 40 Minute Run

Core 5/ NeckT & L Drills X4 Each

Week EightMondayWeight RoomRunning

Squat 6 (80%) 4(85%) 4 (95%) 1+ (105%)30 Minute Run

Bench 6 (80%) 4 (85%) 4 (95%) 1+ (105%)

Pull-ups 4x12/ Box Jumps 4X20 Star drill

Core 6X3Neck X 150Ladder drills


Circuit 1X2300 yard shuttle x4

Sled pulls 4x40 yards 2 backwards by 20yrds (135/185)

Core 7X4NeckPro Agility X8


Press 10 (50%) 8 (60%) 8 (60%) 6 (70%)Terrible 20's

Front Squat 10 (50%) 8 (60%) 8 (60%) 6 (70%)Build-Ups 15-40-20 X5

Barry Sanders 3 setsAgility Bags

Core 8X4Neck X100T & L Drills


Incline 6 (80%) 4 (85%) 4 (95%) 1+ (105%)X-Box X4

Powerclean 6 (70%) 5 (80%) 4 (90%) 4 60s, 5 40s, 6 30s

Circuit 2X2Pro Agility X12

Ladders Drills

Week NineMondayWeight RoomRunning

Front Squat 10 (50%) 8(60%) 6 (70%) 4 (75%) (Percentage based of Back squat)Agility Bags

Bench 10 (60%) 8(70%) 6 (80%) 4+ (85%)5 80's, 6 60's, 7 40's, 10 15's

Decline Pushups 3x12/ Bentover Rows 3X12 jump Squats 3x15 (65 or 95)/ Straight legged Dead lift 3x15 99

Core 4


Incline 10 (60%) 8(70%) 6 (80%) 4+ (85%)Sled pulls 4x40 yrds 2 backwards by 20yrds

Powerclean 6 (60%) 5 (70%) 4 (80%) T & L drills

Tire flips 20 yards X5/ Single Leg Pistols 3x6 (EL) Shoulder Complex 4X10/ Pull Ups 4X8 Jump ropes

Core 5Sprint ladder


Squat 10 (60%) 8(70%) 6 (80%) 4+ (85%)Ladder Drills

Press 10 (60%) 8(70%) 6 (80%) 4+ (85%)Gassers: 4 full and 6 half

Circuit 1X2Agilty Bags


Bench 10 (60%) 8(70%) 6 (80%) 4+ (85%)Snake

Deadlift 6 (50%) 5 (60%) 4 (70%) 2 (85%)Continuous 100's X6

DB Killers 6s 3 sets/ Shoulder Complex 3x10 Statue Complex 2x4Star drill

Core 6X-Box X4

Week TenMondayWeight RoomRunning

Squat 10 (60%) 8(70%) 6 (80%) 4 (85%)Zig-Zags X5

Bench 10 (60%) 8(70%) 6 (80%) 4+ (85%)300 Yard Shuttle X4

Split Squats- 3x6 (Each Leg)/ DB killers 6s- 3 sets Bumper Plate pushups 4x16/ Thusters 4x10Agility Bags

Sled Pushes X 20 yards @ 135 X 12Jump Rope 10 minutes


Incline 10 (60%) 8(70%) 6 (80%) 4+ (85%)30 Minute run

Hangclean 6 (60%) 5 (70%) 4 (80%)

Core 7 X4/ Neck rountines X100Terrible 20's

Pull-ups 3X10/ Floor Press 3x15 Box Step-ups3x10 (El)/ weighted lunges @ 135/185 3x10 (EL)4 60s, 5 40s, 6 30s


Front Squat 10 (60%) 8(65%) 6 (70%) 4+ (75%)Pro Agility X10

Bench 10 (60%) 8(70%) 6 (80%) 4+ (85%)Star Cones

Partner Hamstring Curls 4x8 Dumbell killer 6's 3 sets/ Dumbell Bentover butterflies 3x10Ladder Drills

Statue Complex 3 two sets Snake


Press 10 (60%) 8(70%) 6 (80%) 4+ (85%)99

Powerclean 6 (60%) 5 (70%) 4 (80%)

Deadlift 10 (70%), 8(80%), 8(85%), 6(90%) Percentages of squat maxT & L Drills 8 Each Direction

Box Jumps 4X30 Sled Pulls 4x20 yards (95/ 135lbs)/ sled Pushes 4x20 Yards Build-ups 10-20-10 X6

HPU Summer Workouts 2014

Lifting DecriptionYoutube Channel DomainBumper Plate Pushups All of the movements will be posted on this youtube channel. If you have any questions refer to it. If there is a movement you have questions about email us. https://www.youtube.com/channel/UCoxYg2DR-cj-1WT3_lmogrAStack one or two 45lb bumpers on top of each other. At about shoulder width apart. Perform a pushups from the ground exploding up to the bumpers and perform a pushups on the bumper landing on the ground. Repeat a indicated reps. A set of 15 would mean 15 on the ground to bumper and 15 from bumper to ground.

Bary SandersDB Split Squat20 body weight squats 20 lunges (10 E.L) 20 split squat jumps (10 E.L) 20 ACL jumps 10 squat jumps Rest 60-90 seconds between each set. To be preformed as fast as form will allow.Take two dumbells heavy, but be able to complete each rep. Put lefs in what would be a lunge possition and squat down in the possition. Do not switch legs untill all reps are completed.

Shoulder ComplexSingle Leg PistolsGet a light weight 15-30 lbs max with dumbells. Perform exercises in this order front raises, lateral raises, Arnold press, bent over butterflies, upright rows. Rest 30-45 seconds between sets (unless a superset) Number of sets will be indicated (E.G. 3x12, 5X8) where you wil perform 3 sets of 12 reps at each exercise or 5 sets of 8 reps respectively.With one leg straight out in front squat on the planted leg. This is a body weight exercise to be performed Free standing. If you are unable to perform free standing, squat down to a bench or a tire. Be sure to get bellow perallel.

Straight Legged Dead LiftDumbell Killer 6'sWith legs straight with moderate weight bend at waist with chest up. Slow in eccentric phase of exercise (lowering) hold for a count of 1-2 and lift up with control on the xonccentric phase (raising)With a dumbell in each hand lie down on a bench and start with both up, bring one down at a time bench pressing them one at a time 6 each. Then start down on youe chest and do one at a time with 6 reps each. Then Start with both up doing a dumbell bench press 6 reps. To be done at a dast pace.

Star LungesThrustersWith a barbell on back lunge forward, 45, lateral lunge, back with right foot. Repeat on left leg. This is one rep. A set of three would consist of this 3 times. Start in front rack possition, front squat, at the top of the squat explode into a overhead press. Then repeat straight into a front squat and repeat.

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Circuit 1Circuit 2Burpees (30) 1 Arm Snatch (20) Dips (30) Squat Jumps (20) Pull-ups (15) Bent over rows (30) Box Jumps (30) Sledge Hammer Swings on tire (30-15 ES) Jump Rope (90) Wall Jumps (30) Ball Slams (30) Sit-Ups (50) Push-ups (30) Lunges (40-20 EL) Planks (60 second hold)One legged Romanian Deadlift (20 EL) Decline Push-ups (30) Bentover Rows (30 95Lbs) Pull-ups (15) Bus Drivers (30 Each Side) Low Box Quick Step-ups (30 EL) Sledge Hammer Swings on tire (30-15 ES) Rope Swings (40- 20 ES) Shuttle Sprints (15 X10 Yards) Upright Rows (30 @ 65 Lbs) Body weight Squats (30) Lunges (20 ES) Split squat jumps (20 EL) ACL Jumps (20 EL) Squat Jumps (20)

Circuit 3Circuit 4Mountain Climbers (40- 20 EL) Thrusters (20 @ 75/95 Lbs) Dumbell Running Curls (15 ES 20-30 LBS) Kettle Bell Swings (30) Russian Twist (40-20 ES @ 25/45 LBS) Pull-ups (15) Low Box Quick Step-ups (30 EL) Jump Rope (100) Box Step-ups (15 EL @ 50/75 LBS) Split Squat Jumps (15 EL) Bench AB Jumps (20 ES) Calf Raises (30 @ 1/2-3/4 Body weight Planks (60 Second Hold) Lying Superman (30) Dumbell Split Squats (15 EL @ 50/75 LBS) Goblet Squat (30 @ 45-75 LBS) Decline Push-ups (30) Pulse Lunges (15 EL @ 35-55 LBS) Skull Crushers (30 @ 45-65 LBS) Squat jumps (30) Upright rows (30 @65-95 LBS) Box Jumps (30 Step Down) Rope Swings (20 Each Arm) Tire Flips (25) Floor Press (30 @ 95-135 LBS) Floor Wipers ( 25 Each Side) Side plank Right (60 Second Hold) Side Plank Left (60 Second Hold) 1 Arm Snatch (15 Each Arm @ 35-55 LBS) Burpees (30)

Core Abdominal RountinesCore/ Abdominal Rountines

ABDOMINAL/CORE ROUTINE 1ABDOMINAL/CORE ROUTINE 2EXERCISEREPSEXERCISEREPSPARTNER LEG THROWSX 10 (FRONT, RT, LT)6 INCHES30 SEC.ROW THE BOAT1 X 30 (EACH SIDE)RIGHT LEG IN15 SEC.JACK-KNIVES1 X 30LEFT LEG IN15 SEC.VERTICAL LEG CRUNCHES1 X 30FLUTTER KICKS15 SEC.LONG ARM CRUNCHES1 X 30SCISSORS15 SEC.SQUIRMS1 X 40BICYCLES30 SEC.

ABDOMINAL/CORE ROUTINE 3ABDOMINAL/CORE ROUTINE 4EXERCISEREPSEXERCISEREPSBRIDGE (MIDDLE)20 SEC.STANDING TRUNK TWISTS (25 LBS.)1 X 15 (EACH SIDE)SIDE BRIDGE (RIGHT)20 SEC.RUSSIAN TWISTS1 X 30 (EACH SIDE)BRIDGE (MIDDLE)20 SEC.1 LEG REACHES1 X 15 (EACH SIDE)SIDE BRIDGE (LEFT)20 SEC.BICYCLES1 X 30 (EACH SIDE)BRIDGE (MIDDLE)20 SEC.PALMS TO KNEES1 X 30TOE TOUCHES30 SEC.PALMS TO KNEES (RIGHT LEG)1 X 15SQUIRMS30 SEC.PALMS TO KNEES (LEFT LEG)1 X 15

ABDOMINAL/CORE ROUTINE 5ABDOMINAL/CORE ROUTINE 6EXERCISEREPSEXERCISEREPSPARTNER WINDSHIELD WIPERSX 20PARTNER SIT-UPS30 SEC./20 SEC./10 SEC.PARTNER WOODCHOPPERSX 15 (EACH SIDE)PARTNER LEG THROWS30 SEC./20 SEC./10 SEC.SEATED TRUNK TWIST (25 LBS.)X 30 (15 EACH SIDE)ROW THE BOAT30 SEC.BICYCLES30 SEC.

ABDOMINAL/CORE ROUTINE 7ABDOMINAL/CORE ROUTINE 8EXERCISEREPSEXERCISEREPSPARTNER MED. BALL THROWS1 X 25V-UPS1 X 25PART. MED. BALL TWIST & THROW1 X 20LYING SUPERMAN ROUTINE15 SEC. EACHPASS OVERS1 X 20 ON ALL 4'S SUPERMAN ROUTINE15 SEC. EACHPARTNER MED BALL LEG RAISES1 X 10 (2 TIMES = 1)MOUNTAIN CLIMBERS1 X 25ABDOMINAL/CORE ROUTINE 9ABDOMINAL/CORE ROUTINE 10EXERCISEREPSEXERCISEREPSTOE TOUCHES1 X 30WOOD CHOPPERSX 15 EACH SIDELEFT ELBOW RIGHT KNEE1 X 30RUSSIAN TWISTSX 15 EACH SIDERIGHT ELBOW LEFT KNEE1 X 30JACK-KNIVESX 30V-UPS1 X 10BICYCLESX 30 EACH SIDEABDOMINAL/CORE ROUTINE 11ABDOMINAL/CORE ROUTINE 12EXERCISEREPSEXERCISEREPSPARTNER WINDSHIELD WIPERSX 20REVERSE CRUNCHES1 X 40ROW THE BOAT1 X 30JACKKNIVES2 X 20WEIGHTED CRUNCHES2 X 20V-UPS1 X 30RUSSIAN TWISTS2 X 25SQUIRMS1 X 40WINDSHIELD WIPERS2 X 15BICYCLES2 X 20T-SITS2 X 1 MIN.V-UPS2 X 1 MIN.SUPERMANS2 X 12FLOOR BRIDGE1 X 1:15OBLIQUE BRIDGES1 X 1 MIN. EACH SIDEABDOMINAL/CORE ROUTINE 13ABDOMINAL/CORE ROUTINE 14EXERCISEREPSEXERCISEREPSTHROW DOWNS1 X 40LYING LEG HIP RAISE1 X 40JACKKNIVES1 X 20LEG RAISE1 X 35ROW THE BOAT2 X 20CRUNCHES2 X 30UNDERTAKERS2 X 20FLUTTER KICKS2 X 20SQUIRMS1 X 30OBLIQUE CRUNCHES2 X 15T-SITS2 X 1 MIN.SUPERMANS2 X 15SIDE BRIDGES2 X 1 MIN.ABDOMINAL/CORE ROUTINE 15ABDOMINAL/CORE ROUTINE 16EXERCISEREPSEXERCISEREPSJACKKNIVES2 X 20LYING LEG HIP RAISE1 X 30REVERSE CRUNCH2 X 25LEG RAISE1 X 30V-UPS2 X 15TOE TOUCHES1 X 20REVERSE TRUNK TWIST2 X 16CRUNCHES2 X 25SQUIRMS1 X 50RUSSIAN TWISTS2 X 30T-SIT2 X 1 MIN.SQUIRMS1 X 506 INCHES1 X 1:30

Statue Complex RountinesStatue Complex Routines

STATUE COMPLEX ROUTINE #1STATUE COMPLEX ROUTINE #2EXERCISEREPS / TIMEEXERCISEREPS / TIMEWALL SITS1:00BURPEESSTANDING SQUAT POSITION30 SEC.SINGLE LEG SQUAT (RIGHT)1 - LEG SQUAT POSITION (RIGHT)15 SEC.SINGLE LEG SQUAT (LEFT)1 - LEG SQUAT POSITION (LEFT)15 SEC.TWO LEG ACL JUMPSSQUAT JUMPSX 10TUCK JUMPS

STATUE COMPLEX ROUTINE #3STATUE COMPLEX ROUTINE #4EXERCISEREPS / TIMEEXERCISEREPS / TIMESTANDING SQUAT POSITION1:00SQUAT WITH PLATE PUNCHES30 SEC.SINGLE LEG TOE TOUCHES (RIGHT)X 10DUCK-WALK WITH PLATE15 YARDSSINGLE LEG TOE TOUCHES (LEFT)X 10BACKWARD DUCK WALK W/PLATE15 YARDSSINGLE LEG VERTICAL JUMPS (RT.)X 10SIDE SHUFFLE WITH PLATE PUNCH15 YARDS (RIGHT)SINGLE LEG VERTICAL JUMPS (LT.)X 10SIDE SHUFFLE WITH PLATE PUNCH15 YARDS (LEFT)BOUND FOR HEIGHTX 10 (EACH LEG)

STATUE COMPLEX ROUTINE #5STATUE COMPLEX ROUTINE #6EXERCISEREPS / TIMEEXERCISEREPS / TIMEVERTICAL JUMPS (2FT / RT / LT)X 10 EACHBUS-DRIVERS30 SEC.ACL JUMPS (2FT / RT / LT)X 10 EACHLUNGES WITH OVERHEAD PLATE15 YARDSFRONT TO BACK (2FT / RT / LT)X 10 EACHHOP WITH OVERHEAD PLATE15 YARDS

Running RountinesRunning and Agility

Sprint LadderTerrible 20's 2 x sprint 10 yards, rest 10 seconds between sprints2 x sprint 20 yards, rest 10 seconds between sprints2 x sprint 30 yards, rest 15 seconds between sprints2 x sprint 40 yards, rest 15 seconds between sprints2 x sprint 50 yards, rest 15 seconds between sprints2 x sprint 40 yards, rest 15 seconds between sprints2 x sprint 30 yards, rest 15 seconds between sprints2 x sprint 20 yards, rest 10 seconds between sprints2 x sprint 10 yards, rest 10 seconds between sprints20 pushups sprint 100 yards, 20 situps run 100 yards, 20 updowns run 100 yards.

Pro-AgilitySet three cones up 5 yards apart each. Start in the middle run dirrection of your choosing five yards turn run ten yards and then 5 yards back to the start. Rest 30-40 seconds between reps.

SnakeAthletes start on corner of goal line, start and run across length of the field. On other side of field they then shuffle to the next 5 yard line, at the next yard line lunge, and the next duck walk. Continue to the 50 alternating exercises between shuffles, lunges, and duck walks.

300 Yard ShuttleSet up cones 60 yards apart. Start at one end and run down, back, down, back, back. You will end on opposite end that you started on. Rest 2-3 minutes between. X-BoxStart on corner of field jog to opposite side, when at next corner sprint across to opposite corner on opposite goal line. At this corner do 10 sit-ups, jog to opposite side and repeat sprint. At the corner do 10 up downs. This counts as one.

5 Cone DrillSet up 4 cones 5 yards apart with one in the middle. Sprint from corner to middle and sprint back, sprint back-pedal, shuffle right, shuffle left, back-pedal every cone

99run 1 mile 33 Pushups Run 1 Mile 33 Sit-ups Run 1 Mile 33 Burpees

GassersFull Gasser: Sideline to sideline two times Half Gasser: Sideline to Sideline one time

Zig -ZagsContinuous 200's & 100's Four cones are needed for this drill. Place first cone at the goaline, with the second cone on the ten yard line at about a 45 degree angle. The third cone on the 25 even with the first cone, and the fourth cone on the 30 at a 45 from the third cone. Run to each cone and plant foot to turn each one. Go through all of the cones and return to the start. Rest 30-40 seconds between reps.200's: On a track Sprint 200 walk 200 hundred. Continue until set reps are completed. 100's: On a track sprint 100 walk corners sprint 100. Continue until set reps are completed.

Build-upsYou will need four markers for this. Set up markers ar distances specified. Between first two markers run at 60-75%. Between Markers two and three is a full out sprint, and gear down between the last two markers. The distance will be specified for each day. (EG.. 20-30-20) This would mean the first and second cone are 20 yards apart, the second and third are 30 yards apart, and the third and fourth are 20 yards apart. Rest 30-60 seconds.

Percentage ChartPercentage Chart

Max50%55%60%65%70%75%80%85%90%95%105%110%1507582.59097.5105112.5120127.5135142.5157.516515577.585.2593100.75108.5116.25124131.75139.5110.4375162.75170.516080889610411212012813614415216817616582.590.7599107.25115.5123.75132140.25148.5156.75173.25181.51708593.5102110.5119127.5136144.5153161.5178.518717587.596.25105113.75122.5131.25140148.75157.5166.25183.75192.5180909910811712613514415316217118919818592.5101.75111120.25129.5138.75148157.25166.5175.75194.25203.519597.5107.25117126.75136.5146.25156165.75175.5185.25204.75214.5200100110120130140150160170180190210220205102.5112.75123133.25143.5153.75164174.25184.5194.75215.25225.5210105115.5126136.5147157.5168178.5189199.5220.5231215107.5118.25129139.75150.5161.25172182.75193.5204.25225.75236.5220110121132143154165176187198209231242225112.5123.75135146.25157.5168.75180191.25202.5213.75236.25247.5230115126.5138149.5161172.5184195.5207218.5241.5253235117.5129.25141152.75164.5176.25188199.75211.5223.25246.75258.5240120132144156168180192204216228252264245122.5134.75147159.25171.5183.75196208.25220.5232.75257.25269.5250125137.5150162.5175187.5200212.5225237.5262.5275255127.5140.25153165.75178.5191.25204216.75229.5242.25267.75280.5260130143156169182195208221234247273286265132.5145.75159172.25185.5198.75212225.25238.5251.75278.25291.5270135148.5162175.5189202.5216229.5243256.5283.5297275137.5151.25165178.75192.5206.25220233.75247.5261.25288.75302.5280140154168182196210224238252266294308285142.5156.75171185.25199.5213.75228242.25256.5270.75299.25313.5290145159.5174188.5203217.5232246.5261275.5304.5319295147.5162.25177191.75206.5221.25236250.75265.5280.25309.75324.5300150165180195210225240255270285315330305152.5167.75183198.25213.5228.75244259.25274.5289.75320.25335.5310155170.5186201.5217232.5248263.5279294.5325.5341315157.5173.25189204.75220.5236.25252267.75283.5299.25330.75346.5320160176192208224240256272288304336352325162.5178.75195211.25227.5243.75260276.25292.5308.75341.25357.5

Max50%55%60%65%70%75%80%85%90%95%105%110%330165181.5198214.5231247.5264280.5297313.5346.5363335167.5184.25201217.75234.5251.25268284.75301.5318.25351.75368.5340170187204221238255272289306323357374345172.5189.75207224.25241.5258.75276293.25310.5327.75362.25379.5350175192.5210227.5245262.5280297.5315332.5367.5385355177.5195.25213230.75248.5266.25284301.75319.5337.25372.75390.5360180198216234252270288306324342378396365182.5200.75219237.25255.5273.75292310.25328.5346.75383.25401.5370185203.5222240.5259277.5296314.5333351.5388.5407375187.5206.25225243.75262.5281.25300318.75337.5356.25393.75412.5380190209228247266285304323342361399418385192.5211.75231250.25269.5288.75308327.25346.5365.75404.25423.5390195214.5234253.5273292.5312331.5351370.5409.5429395197.5217.25237256.75276.5296.25316335.75355.5375.25414.75434.5400200220240260280300320340360380420440405202.5222.75243263.25283.5303.75324344.25364.5384.75425.25445.5410205225.5246266.5287307.5328348.5369389.5430.5451415207.5228.25249269.75290.5311.25332352.75373.5394.25435.75456.5420210231252273294315336357378399441462425212.5233.75255276.25297.5318.75340361.25382.5403.75446.25467.5430215236.5258279.5301322.5344365.5387408.5451.5473435217.5239.25261282.75304.5326.25348369.75391.5413.25456.75478.5440220242264286308330352374396418462484445222.5244.75267289.25311.5333.75356378.25400.5422.75467.25489.5450225247.5270292.5315337.5360382.5405427.5472.5495455227.5250.25273295.75318.5341.25364386.75409.5432.25477.75500.5460230253276299322345368391414437483506465232.5255.75279302.25325.5348.75372395.25418.5441.75488.25511.5470235258.5282305.5329352.5376399.5423446.5493.5517475237.5261.25285308.75332.5356.25380403.75427.5451.25498.75522.5480240264288312336360384408432456504528485242.5266.75291315.25339.5363.75388412.25436.5460.75509.25533.5490245269.5294318.5343367.5392416.5441465.5514.5539495247.5272.25297321.75346.5371.25396420.75445.5470.25519.75544.5500250275300325350375400425450475525550

Max50%55%60%65%70%75%80%85%90%95%105%110%505252.5277.75303328.25353.5378.75404429.25454.5479.75530.25555.5510255280.5306331.5357382.5408433.5459484.5535.5561515257.5283.25309334.75360.5386.25412437.75463.5489.25540.75566.5520260286312338364390416442468494546572525262.5288.75315341.25367.5393.75420446.25472.5498.75551.25577.5530265291.5318344.5371397.5424450.5477503.5556.5583535267.5294.25321347.75374.5401.25428454.75481.5508.25561.75588.5540270297324351378405432459486513567594545272.5299.75327354.25381.5408.75436463.25490.5517.75572.25599.5550275302.5330357.5385412.5440467.5495522.5577.5605555277.5305.25333360.75388.5416.25444471.75499.5527.25582.75610.5560280308336364392420448476504532588616565282.5310.75339367.25395.5423.75452480.25508.5536.75593.25621.5570285313.5342370.5399427.5456484.5513541.5598.5627575287.5316.25345373.75402.5431.25460488.75517.5546.25603.75632.5580290319348377406435464493522551609638585292.5321.75351380.25409.5438.75468497.25526.5555.75614.25643.5590295324.5354383.5413442.5472501.5531560.5619.5649595297.5327.25357386.75416.5446.25476505.75535.5565.25624.75654.5600300330360390420450480510540570630660605302.5332.75363393.25423.5453.75484514.25544.5574.75635.25665.5610305335.5366396.5427457.5488518.5549579.5640.5671615307.5338.25369399.75430.5461.25492522.75553.5584.25645.75676.5620310341372403434465496527558589651682625312.5343.75375406.25437.5468.75500531.25562.5593.75656.25687.5630315346.5378409.5441472.5504535.5567598.5661.5693635317.5349.25381412.75444.5476.25508539.75571.5603.25666.75698.5640320352384416448480512544576608672704645322.5354.75387419.25451.5483.75516548.25580.5612.75677.25709.5650325357.5390422.5455487.5520552.5585617.5682.5715655327.5360.25393425.75458.5491.25524556.75589.5622.25687.75720.5660330363396429462495528561594627693726665332.5365.75399432.25465.5498.75532565.25598.5631.75698.25731.5670335368.5402435.5469502.5536569.5603636.5703.5737675337.5371.25405438.75472.5506.25540573.75607.5641.25708.75742.5

Max50%55%60%65%70%75%80%85%90%95%105%110%680340374408442476510544578612646714748685342.5376.75411445.25479.5513.75548582.25616.5650.75719.25753.5690345379.5414448.5483517.5552586.5621655.5724.5759695347.5382.25417451.75486.5521.25556590.75625.5660.25729.75764.5700350385420455490525560595630665735770705352.5387.75423458.25493.5528.75564599.25634.5669.75740.25775.5710355390.5426461.5497532.5568603.5639674.5745.5781715357.5393.25429464.75500.5536.25572607.75643.5679.25750.75786.5720360396432468504540576612648684756792725362.5398.75435471.25507.5543.75580616.25652.5688.75761.25797.5730365401.5438474.5511547.5584620.5657693.5766.5803735367.5404.25441477.75514.5551.25588624.75661.5698.25771.75808.5740370407444481518555592629666703777814745372.5409.75447484.25521.5558.75596633.25670.5707.75782.25819.5750375412.5450487.5525562.5600637.5675712.5787.5825

HPU 2013 Summer Workout2

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