Team 111,

August is coming fast, and we have plenty of work to complete between now and then! The teams that will be great in the fall are the teams that commit to being great in the off season and in the summer. We have made tremendous strides, and it pumps me up that we are not even close to our ceiling. Our coaching staff is looking forward to seeing how you continue to develop during the summer.

Attached with this letter is our summer workout plan. We are sending you an 8-week strength and conditioning routine. You need to begin the workouts on Monday June 6th. The workouts are designed for you to complete them Monday-Friday, and to rest on the weekend. You are given a week to rest over the 4th of July. The workout routine will end the week of our report date, August 10th.

You will find detailed explanations within this packet. We have also provided some videos for you to watch to help you with your form. You need to use safety precautions at all times. The lifting portion needs to be completed with a spotter/workout partner. Please, fuel your bodies appropriately. We have attached our core principles of nutrition within this packet as well. Fuel your bodies shortly after working out. Chocolate milk is an inexpensive way to maximize your recovery.

If you have any questions regarding these routines, you may contact myself, or either of the coaches I have listed below. Please, read through the packet thoroughly before you call with questions. Our staff put a lot of time and effort to make sure you have the details on paper.

Coach V, Strength & Conditioning Coordinator-817-909-2931

Coach Gonzales, Speed & Performance Development- 214-293-3036

We are looking forward to seeing you all in August. Work every day to #GoTheDistance.

Stig ‘e, Coach Gilbert

Defensive Coordinator

432-553-1526 HPU Summer Workouts 2016

Week One Focus:Acclimation

Squat 3x10 @ 50% Form Running Speed/Agility Conditioning

Power Clean 3x5 @ 50%

Plate Good Mornings 4x6 45lbs Plate Routine #1 50 Second Run x2 Curls 4x8 (Machine or Partner Curls) Complex 1 3x10 Super Set (Complex Page)

Tuesday Bench 3x10 @ 50% Form Running Speed/Agility Conditioning 3x5 @ 95-135lbs Chins 3x10 Over, Under, Wide T Drill x4 Routine #2 Plyo Push Ups 4x8 Pro Agility x4 Complex 2 3x10 Super Set (Complex Page)

Wednesday 3x10 @ 50% Form Running Speed/Agility Conditioning Power Clean 3x5 @ 50% Single Leg RDL 4x8 E.L. Routine #3 Continuous 40's Box Jumps 4x10 Complex 3 3x10 Super Set (Complex Page)

Thursday

Bench 3x10 @ 50% Form Running Speed/Agility Conditioning Push Press 3x5 @ 95-135lbs Inverted Rows 3x10 60 Yd. Build Ups Routine 1 Close Grip Bench 3x6 x6 Complex 4 3x10 Super Set (Complex Page)

Friday

1 Mile Jog/Flexibility Week Two Focus:Acclimation

Squat 2x10 @ 50%, 1x10 @ 60% Form Running Speed/Agility Conditioning Power Clean 2x5 @ 50%, 1x5 @ 60% Plate Good Mornings 4x6 45lbs Plate Routine #2 300 Yd. Shuttle x2 Hamstring Curls 4x8 (Machine or Partner Curls) Complex 5 3x10 Super Set (Complex Page)

Tuesday Bench 2x10 @ 50%, 1x10 @ 60% Form Running Speed/Agility Conditioning Push Press 3x5 @ 95-135lbs Chins 3x10 Over, Under, Wide 4 Cone x4 Routine #3 Plyo Push Ups 4x8 Star Drill x4 Complex 6 3x10 Super Set (Complex Page)

Wednesday Squat 2x10 @ 50%, 1x10 @ 60% Form Running Speed/Agility Conditioning Power Clean 2x5 @ 50%, 1x5 @ 60% Single Leg RDL 4x8 E.L. Routine #1 Diagnols x6 Box Jumps 4x10 Complex 1 3x10 Super Set (Complex Page)

Thursday Bench 2x10 @ 50%, 1x10 @ 60% Form Running Speed/Agility Conditioning Push Press 3x5 @ 95-135lbs Inverted Rows 3x10 50 Yd. Routine #2 Close Grip Bench 3x6 Acceleration x4 Complex 2 3x10 Super Set (Complex Page)

Friday

1 Mile Jog/Flexibility Week Three Focus:Pyramid Build

Squat 10, 8, 6, 4: 50,60,65,70% Form Running Speed/Agility Conditioning Power Clean 5, 5, 4, 3: 50,60,65,70% Plate Good Mornings 4x6 45lbs Plate Routine #3 400 M. Run Hamstring Curls 4x8 (Machine or Partner Curls) Complex 1 3x10 Super Set (Complex Page)

Tuesday Bench 10, 8, 6, 4: 50,60,65,70% Form Running Speed/Agility Conditioning Jump Shrugs 4x6 @65% of Power Clean Chins 3x10 Over, Under, Wide Sled Pulls 25 Routine #1 Plyo Push Ups 4x8 yds. X 8 Complex 2 3x10 Super Set (Complex Page)

Wednesday Squat 10, 8, 6, 4: 50,60,65,70% Form Running Speed/Agility Conditioning Power Clean 5, 5, 4, 3: 50,60,65,70% Single Leg RDL 4x8 E.L. Routine #2 50 Second Run x2 Box Jumps 4x10 Complex 3 3x10 Super Set (Complex Page)

Thursday Bench 10, 8, 6, 4: 50,60,65,70% Form Running Speed/Agility Conditioning Jump Shrugs 4x6 @65% of Power Clean Inverted Rows 3x10 60 yd. Build Ups Routine #3 Close Grip Bench 3x6 x 6 Complex 4 3x10 Super Set (Complex Page)

Friday

1 Mile Jog/Flexibility Week Four Focus:Pyramid Build

Squat 10, 6, 4, 2: 50,60,70,80% Form Running Speed/Agility Conditioning Power Clean 5, 5, 4, 2: 50,60,70,80% Plate Good Mornings 4x6 45lbs Plate Routine #2 300 Yd. Shuttle x2 Hamstring Curls 4x8 (Machine or Partner Curls) Complex 5 3x10 Super Set (Complex Page)

Tuesday Bench 10, 6, 4, 2: 50,60,70,80% Form Running Speed/Agility Conditioning Jump Shrugs 4x6 @65% of Power Clean Chins 3x10 Over, Under, Wide T Drill x4 Pro Routine #3 Plyo Push Ups 4x8 Agility x4 Complex 6 3x10 Super Set (Complex Page)

Wednesday Squat 10, 6, 4, 2: 50,60,70,80% Form Running Speed/Agility Conditioning Power Clean 5, 5, 4, 2: 50,60,70,80% Single Leg RDL 4x6 45lbs Plate Routine #1 Diagnols x6 Box Jumps 4x8 (Machine or Partner Curls) Complex 1 3x10 Super Set (Complex Page)

Thursday Bench 10, 6, 4, 2: 50,60,70,80% Form Running Speed/Agility Conditioning Jump Shrugs 4x6 @65% of Power Clean Inverted Rows 3x10 50 Yd. Routine #2 Close Grip Bench 3x6 Accelerations x4 Complex 2 3x10 Super Set (Complex Page)

Friday

1 Mile Jog/Flexibility Week Off Happy 4th of July

Week Five Focus:Pyramid Build

Squat 10, 8, 4, 2: 50, 70 ,80, 90% Form Running Speed/Agility Conditioning Power Clean 5, 4, 3, 1: 50,70,80, 90% Plate Good Mornings 4x6 45lbs Plate Routine #3 Continuous 40's Hamstring Curls 4x8 (Machine or Partner Curls) Complex 1 3x10 Super Set (Complex Page)

Tuesday Bench 10, 8, 4, 2: 50, 70 ,80, 90% Form Running Speed/Agility Conditioning Push Press 4x8 95-135lbs Chins 3x10 Over, Under, Wide L Drill x4 Routine #1 Plyo Push Ups 4x8 Star Drill x4 Complex 2 3x10 Super Set (Complex Page)

Wednesday Squat 10, 8, 4, 2: 50, 70 ,80, 90% Form Running Speed/Agility Conditioning Power Clean 5, 4, 3, 1: 50,70,80, 90% Single Leg RDL 4x6 45lbs Plate Routine #2 50 Second Run Box Jumps 4x8 (Machine or Partner Curls) Complex 3 3x10 Super Set (Complex Page)

Thursday Bench 10, 8, 4, 2: 50, 70 ,80, 90% Form Running Speed/Agility Conditioning Push Press 4x8 95-135lbs Inverted Rows 3x10 Sled Pulls 25 Routine #3 Close Grip Bench 3x6 yds. X8 Complex 4 3x10 Super Set (Complex Page)

Friday

1 Mile Jog/Flexibility Week Six Focus:Pyramid Build

Squat 10, 5, 3 , 2: 50, 80, 90, 95% Form Running Speed/Agility Conditioning Power Clean 5, 4, 2, 2: 50,80, 90, 95% Plate Good Mornings 4x6 45lbs Plate Routine #1 400 M Run Hamstring Curls 4x8 (Machine or Partner Curls) Complex 5 3x10 Super Set (Complex Page)

Tuesday Bench 10, 5, 3 , 2: 50, 80, 90, 95% Form Running Speed/Agility Conditioning Push Press 4x8 95-135lbs Chins 3x10 Over, Under, Wide Pro Agility x4 Routine #2 Plyo Push Ups 4x8 4 Cone x4 Complex 6 3x10 Super Set (Complex Page)

Wednesday Squat 10, 5, 3 , 2: 50, 80, 90, 95% Form Running Speed/Agility Conditioning Power Clean 5, 4, 2, 2: 50,80, 90, 95% Single Leg RDL 4x6 45lbs Plate Routine #3 50 Second Run Box Jumps 4x8 (Machine or Partner Curls) Complex 1 3x10 Super Set (Complex Page)

Thursday Bench 10, 5, 3 , 2: 50, 80, 90, 95% Form Running Speed/Agility Conditioning Push Press 4x8 95-135lbs Inverted Rows 3x10 60 yd. Build Ups Routine #1 Close Grip Bench 3x6 x6 Complex 2 3x10 Super Set (Complex Page)

Friday

1 Mile Jog/Flexibility Week Seven Focus:Pyramid Build

Squat 10, 3, 2 , 1: 50, 90, 95, 100% Form Running Speed/Agility Conditioning Power Clean 5, 3, 2, 1: 50, 90, 95, 100% Plate Good Mornings 4x6 45lbs Plate Routine #2 50 Second Run Hamstring Curls 4x8 (Machine or Partner Curls) Complex 3 3x10 Super Set (Complex Page)

Tuesday Bench 10, 3, 2 , 1: 50, 90, 95, 100% Form Running Speed/Agility Conditioning Jump Shrugs 4x6 @65% of Power Clean Chins 3x10 Over, Under, Wide T Drillx4 L Routine #3 Plyo Push Ups 4x8 Drill x4 Complex 4 3x10 Super Set (Complex Page)

Wednesday Squat 10, 3, 2 , 1: 50, 90, 95, 100% Form Running Speed/Agility Conditioning Power Clean 5, 3, 2, 1: 50, 90, 95, 100% Single Leg RDL 4x6 45lbs Plate Routine #1 50 Second Run Box Jumps 4x8 (Machine or Partner Curls) Complex 5 3x10 Super Set (Complex Page)

Thursday Bench 10, 3, 2 , 1: 50, 90, 95, 100% Form Running Speed/Agility Conditioning Jump Shrugs 4x6 @65% of Power Clean Inverted Rows 3x10 40 Yard Sprints Routine #2 Close Grip Bench 3x6 x12 Complex 6 3x10 Super Set (Complex Page)

Friday

1 Mile Jog/Flexibility Week 8 Focus:Pyramid Build

Squat 10, 2, 2 , 1: 50, 95, 100, 110% Form Running Speed/Agility Conditioning Power Clean 5, 2, 2, 1: 50, 95, 100, 110% Plate Good Mornings 4x6 45lbs Plate Routine #3 300 Yd. Shuttle x2 Hamstring Curls 4x8 (Machine or Partner Curls) Complex 5 3x10 Super Set (Complex Page)

Tuesday Bench 10, 2, 2 , 1: 50, 95, 100, 110% Form Running Speed/Agility Conditioning Jump Shrugs 4x6 @65% of Power Clean Chins 3x10 Over, Under, Wide Sled Pulls 25 Routine #1 Plyo Push Ups 4x8 yds. X8 Complex 6 3x10 Super Set (Complex Page)

Wednesday Squat 10, 2, 2 , 1: 50, 95, 100, 110% Form Running Speed/Agility Conditioning Power Clean 5, 2, 2, 1: 50, 95, 100, 110% Single Leg RDL 4x6 45lbs Plate Routine #2 Continuous 40's Box Jumps 4x8 (Machine or Partner Curls) Complex 1 3x10 Super Set (Complex Page)

Thursday Bench 10, 2, 2 , 1: 50, 95, 100, 110% Form Running Speed/Agility Conditioning Jump Shrugs 4x6 @65% of Power Clean Inverted Rows 3x10 50 Yd. Routine #3 Close Grip Bench 3x6 Accelerations x6 Complex 2 3x10 Super Set (Complex Page)

Friday

1 Mile Jog/Flexibility After Afters

Week 1 Week 2 Monday / Thursday Monday / Thursd

Super-Set x 3 Dumb-Bell Incline Bench x 8 Super-Set x 3 Bench Med. Ball Push-Ups x 8 (E.A.) Incline P

Super-Set x 3 Skull-Crushers x 15 Super-Set x 3 Bar-Bell Ov Dumbbell Kick-backs x 10 (E.A.) Cable

Super-Set x 3 Shoulder Complex x 8 Super-Set x 3 Alt. D.B. M Fore-Arm Curls x 40 Bar-Bell Fr

Tuesday / Friday Tuesday / Fri

Super-Set x 3 Lat Pull-Downs x 15 Super-Set x 3 Bar-Bell Bent O Cable Rows x 15 Dumb-Bell Ro

Super-Set x 3 Hammer Curls x 16 (8 Each Arm) Super-Set x 3 Bar- Reverse Grip Bar-Bell Curls x 15 1 Arm Curls o

Super-Set x 3 Alt. Arm Rope Swings - 20 Sec. Super-Set x 3 Med. Ball H Two Arm Rope Swings - 20 Sec. Med. Ball Sho

Week 3 Week 4 Monday / Thursday Monday / Thursd

Super-Set x 3 Dumb-Bell Incline Flyes x 10 Super-Set x 3 Overhead Platform Press x 25 D.B. Bench Explo

Super-Set x 3 Skull-Crushers x 10 Super-Set x 3 D.B. Overhead Triceps Cable Push-Downs x 10 Triceps Cable

Super-Set x 3 Bar-Bell Heavy Shrugs x 10 Super-Set x 3 Military Shoulder Complex x 30 Bent Arm Late

Tuesday / Friday Tuesday / Fri

Super-Set x 3 Pull-Ups x 10 Super-Set x 3 Uprigh Cable Rows x 20 Chin

Super-Set x 3 Run the Rack Hammer Curls Super-Set x 3 Alt. D.B. Tuck (See Explanations) Running Curl Super-Set x 3 Dumb-Bell Stand-Ups x 8 Super-Set x 3 Alt. Bumper P Burpee to Pull-Ups x 10 Full Body After Afters

Week 5 Week 6 Monday / Thursday Monday / Thursd

Super-Set x 3 D.B. Platform Press x 30 Super-Set x 3 Close Grip Be Incline Push-Ups x 30 Wide Grip Be

Super-Set x 3 Skull Crushers x 10 Super-Set x 3 Triceps Cabl Close Grip x 10 D.B. Kick-Backs x

Super-Set x 3 Arnold Press x 10 Super-Set x 3 Barbell Mil Inc. Bench x 10 Alternating

Tuesday / Friday Tuesday / Fri

Super-Set x 3 Wide Grip Pull-Ups x 8 Super-Set x 3 Lat Pull Lat Pull-Downs x 20 (Light) Cable R

Super-Set x 3 Bar-Bell 21's Super-Set x 3 Sitting Inciln Hammer Curls x 10 (Each Arm) Reverse Grip Bar-Bell

Super-Set x 3 Supine x 20 Super-Set x 3 Alt. Arm Rop D.B. Row x 10 (Each Arm) Two Arm Rop

Week 7 Week 8 Monday / Thursday Monday / Thursd

Super-Set x 3 Dumb-Bell Incline Bench x 8 Super-Set x 3 Bench Med. Ball Push-Ups x 8 (E.A.) Incline P

Super-Set x 3 Skull-Crushers x 15 Super-Set x 3 Bar-Bell Ov Dumbbell Kick-backs x 10 (E.A.) Triceps Cable

Super-Set x 3 Shoulder Complex x 8 Super-Set x 3 Alt. D.B. M Fore-Arm Curls x 40 Bar-Bell Fr

Tuesday / Friday Tuesday / Fri

Super-Set x 3 Lat Pull-Downs x 15 Super-Set x 3 Bar-Bell Bent O Cable Rows x 15 Dumb-Bell Ro Super-Set x 3 Hammer Curls x 16 (8 Each Arm) Super-Set x 3 Bar- Reverse Grip Bar-Bell Curls x 15 1 Arm Curls o

Super-Set x 3 Alt. Arm Rope Swings - 20 Sec. Super-Set x 3 Med. Ball H Two Arm Rope Swings - 20 Sec. Med. Ball Sho After Afters

Week 9 Week 10 Monday / Thursday Monday / Thursd

Super-Set x 3 Dumb-Bell Incline Flyes x 10 Super-Set x 3 Overhead Platform Press x 25 D.B. Ben

Super-Set x 3 Skull-Crushers x 10 Super-Set x 3 D.B. Overhead Triceps Cable Push-Downs x 10 Reverse Grip Bar-Bell

Super-Set x 3 Bar-Bell Heavy Shrugs x 10 Super-Set x 3 Military Shoulder Complex x 30 Bent Arm Late

Tuesday / Friday Tuesday / Fri

Super-Set x 3 Pull-Ups x 10 Super-Set x 3 Uprigh Cable Rows x 20 Chin

Super-Set x 3 Run the Rack Hammer Curls Super-Set x 3 Alt. D.B. Tuck See Explanations Running Curl

Super-Set x 3 Dumb-Bell Stand-Ups x 8 Super-Set x 3 Alt. Bumper P Burpee to Pull-Ups x 10 Full Body 2 Thursday

Bench Dips x 15 cline Push-Ups x 30

Bell Overhead Ext. x 15 Triceps Cable Push-Downs x 15

.B. Military x 8 (E.A.) Bell Front Raises x 10

Friday

Bell Bent Over Row x 10 -Bell Row x 8 (Each Arm)

Bar-Bell 21's Curls on Inc. Bench x 8

Ball Hallelujahs x 8 Ball Shoulder Wall Routine

4 Thursday

erhead Pulls x 10 nch Explosions x 20

verhead Raises x 10 Triceps Cable Push-Downs x 10

ilitary Press x 10 Bent Arm Lateral Raises x 10

Friday

right Rows x 15 Chin-Ups x 15

.B. Tuck Curls x 8 (E.A.) g Curls - 30 Seconds er Plate Push-Ups x 10 Body Pull-Ups x 10

6 Thursday

Grip Bench Press x 10 Grip Bench Press x 10

Triceps Cable Extensions x 12 .B. Kick-Backs x 12

ell Military Press x 10 ating D.B. Military x 8

Friday

at Pull-Downs x 15 Cable Rows x 15

Incilne D.B. Curls x 10 Grip Bar-Bell Curls x 15

Rope Swings - 20 Sec. Rope Swings - 20 Sec.

8 Thursday

Bench Dips x 15 cline Push-Ups x 30

Bell Overhead Ext. x 15 Triceps Cable Push-Downs x 15

.B. Military x 8 (E.A.) Bell Front Raises x 10

Friday

Bell Bent Over Row x 10 -Bell Row x 8 (Each Arm) Bar-Bell 21's Curls on Inc. Bench x 8

Ball Hallelujahs x 8 Ball Shoulder Wall Routine

Thursday

erhead Pulls x 10 Bench Explosions

verhead Raises x 10 Grip Bar-Bell Curls x 10

ilitary Press x 10 Bent Arm Lateral Raises x 10

Friday

right Rows x 15 Chin-Ups x 15

.B. Tuck Curls x 8 (E.A.) g Curls - 30 Seconds

er Plate Push-Ups x 10 Body Pull-Ups x 10 Percentage Chart Max 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 105% 110% 150 75 82.5 90 97.5 105 112.5 120 127.5 135 142.5 157.5 165 155 77.5 85.25 93 100.75 108.5 116.25 124 131.75 139.5110.4375162.75 170.5 160 80 88 96 104 112 120 128 136 144 152 168 176 165 82.5 90.75 99 107.25 115.5 123.75 132 140.25 148.5 156.75 173.25 181.5 170 85 93.5 102 110.5 119 127.5 136 144.5 153 161.5 178.5 187 175 87.5 96.25 105 113.75 122.5 131.25 140 148.75 157.5 166.25 183.75 192.5 180 90 99 108 117 126 135 144 153 162 171 189 198 185 92.5 101.75 111 120.25 129.5 138.75 148 157.25 166.5 175.75 194.25 203.5 195 97.5 107.25 117 126.75 136.5 146.25 156 165.75 175.5 185.25 204.75 214.5 200 100 110 120 130 140 150 160 170 180 190 210 220 205 102.5 112.75 123 133.25 143.5 153.75 164 174.25 184.5 194.75 215.25 225.5 210 105 115.5 126 136.5 147 157.5 168 178.5 189 199.5 220.5 231 215 107.5 118.25 129 139.75 150.5 161.25 172 182.75 193.5 204.25 225.75 236.5 220 110 121 132 143 154 165 176 187 198 209 231 242 225 112.5 123.75 135 146.25 157.5 168.75 180 191.25 202.5 213.75 236.25 247.5 230 115 126.5 138 149.5 161 172.5 184 195.5 207 218.5 241.5 253 235 117.5 129.25 141 152.75 164.5 176.25 188 199.75 211.5 223.25 246.75 258.5 240 120 132 144 156 168 180 192 204 216 228 252 264 245 122.5 134.75 147 159.25 171.5 183.75 196 208.25 220.5 232.75 257.25 269.5 250 125 137.5 150 162.5 175 187.5 200 212.5 225 237.5 262.5 275 255 127.5 140.25 153 165.75 178.5 191.25 204 216.75 229.5 242.25 267.75 280.5 260 130 143 156 169 182 195 208 221 234 247 273 286 265 132.5 145.75 159 172.25 185.5 198.75 212 225.25 238.5 251.75 278.25 291.5 270 135 148.5 162 175.5 189 202.5 216 229.5 243 256.5 283.5 297 275 137.5 151.25 165 178.75 192.5 206.25 220 233.75 247.5 261.25 288.75 302.5 280 140 154 168 182 196 210 224 238 252 266 294 308 285 142.5 156.75 171 185.25 199.5 213.75 228 242.25 256.5 270.75 299.25 313.5 290 145 159.5 174 188.5 203 217.5 232 246.5 261 275.5 304.5 319 295 147.5 162.25 177 191.75 206.5 221.25 236 250.75 265.5 280.25 309.75 324.5 300 150 165 180 195 210 225 240 255 270 285 315 330 305 152.5 167.75 183 198.25 213.5 228.75 244 259.25 274.5 289.75 320.25 335.5 310 155 170.5 186 201.5 217 232.5 248 263.5 279 294.5 325.5 341 315 157.5 173.25 189 204.75 220.5 236.25 252 267.75 283.5 299.25 330.75 346.5 320 160 176 192 208 224 240 256 272 288 304 336 352 325 162.5 178.75 195 211.25 227.5 243.75 260 276.25 292.5 308.75 341.25 357.5

Max 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 105% 110% 330 165 181.5 198 214.5 231 247.5 264 280.5 297 313.5 346.5 363 335 167.5 184.25 201 217.75 234.5 251.25 268 284.75 301.5 318.25 351.75 368.5 340 170 187 204 221 238 255 272 289 306 323 357 374 345 172.5 189.75 207 224.25 241.5 258.75 276 293.25 310.5 327.75 362.25 379.5 350 175 192.5 210 227.5 245 262.5 280 297.5 315 332.5 367.5 385 355 177.5 195.25 213 230.75 248.5 266.25 284 301.75 319.5 337.25 372.75 390.5 360 180 198 216 234 252 270 288 306 324 342 378 396 Max 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 105% 110% 365 182.5 200.75 219 237.25 255.5 273.75 292 310.25 328.5 346.75 383.25 401.5 370 185 203.5 222 240.5 259 277.5 296 314.5 333 351.5 388.5 407 375 187.5 206.25 225 243.75 262.5 281.25 300 318.75 337.5 356.25 393.75 412.5 380 190 209 228 247 266 285 304 323 342 361 399 418 385 192.5 211.75 231 250.25 269.5 288.75 308 327.25 346.5 365.75 404.25 423.5 390 195 214.5 234 253.5 273 292.5 312 331.5 351 370.5 409.5 429 395 197.5 217.25 237 256.75 276.5 296.25 316 335.75 355.5 375.25 414.75 434.5 400 200 220 240 260 280 300 320 340 360 380 420 440 405 202.5 222.75 243 263.25 283.5 303.75 324 344.25 364.5 384.75 425.25 445.5 410 205 225.5 246 266.5 287 307.5 328 348.5 369 389.5 430.5 451 415 207.5 228.25 249 269.75 290.5 311.25 332 352.75 373.5 394.25 435.75 456.5 420 210 231 252 273 294 315 336 357 378 399 441 462 425 212.5 233.75 255 276.25 297.5 318.75 340 361.25 382.5 403.75 446.25 467.5 430 215 236.5 258 279.5 301 322.5 344 365.5 387 408.5 451.5 473 435 217.5 239.25 261 282.75 304.5 326.25 348 369.75 391.5 413.25 456.75 478.5 440 220 242 264 286 308 330 352 374 396 418 462 484 445 222.5 244.75 267 289.25 311.5 333.75 356 378.25 400.5 422.75 467.25 489.5 450 225 247.5 270 292.5 315 337.5 360 382.5 405 427.5 472.5 495 455 227.5 250.25 273 295.75 318.5 341.25 364 386.75 409.5 432.25 477.75 500.5 460 230 253 276 299 322 345 368 391 414 437 483 506 465 232.5 255.75 279 302.25 325.5 348.75 372 395.25 418.5 441.75 488.25 511.5 470 235 258.5 282 305.5 329 352.5 376 399.5 423 446.5 493.5 517 475 237.5 261.25 285 308.75 332.5 356.25 380 403.75 427.5 451.25 498.75 522.5 480 240 264 288 312 336 360 384 408 432 456 504 528 485 242.5 266.75 291 315.25 339.5 363.75 388 412.25 436.5 460.75 509.25 533.5 490 245 269.5 294 318.5 343 367.5 392 416.5 441 465.5 514.5 539 495 247.5 272.25 297 321.75 346.5 371.25 396 420.75 445.5 470.25 519.75 544.5 500 250 275 300 325 350 375 400 425 450 475 525 550

Max 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 105% 110% 505 252.5 277.75 303 328.25 353.5 378.75 404 429.25 454.5 479.75 530.25 555.5 510 255 280.5 306 331.5 357 382.5 408 433.5 459 484.5 535.5 561 515 257.5 283.25 309 334.75 360.5 386.25 412 437.75 463.5 489.25 540.75 566.5 520 260 286 312 338 364 390 416 442 468 494 546 572 525 262.5 288.75 315 341.25 367.5 393.75 420 446.25 472.5 498.75 551.25 577.5 530 265 291.5 318 344.5 371 397.5 424 450.5 477 503.5 556.5 583 535 267.5 294.25 321 347.75 374.5 401.25 428 454.75 481.5 508.25 561.75 588.5 540 270 297 324 351 378 405 432 459 486 513 567 594 545 272.5 299.75 327 354.25 381.5 408.75 436 463.25 490.5 517.75 572.25 599.5 550 275 302.5 330 357.5 385 412.5 440 467.5 495 522.5 577.5 605 555 277.5 305.25 333 360.75 388.5 416.25 444 471.75 499.5 527.25 582.75 610.5 560 280 308 336 364 392 420 448 476 504 532 588 616 565 282.5 310.75 339 367.25 395.5 423.75 452 480.25 508.5 536.75 593.25 621.5 570 285 313.5 342 370.5 399 427.5 456 484.5 513 541.5 598.5 627 575 287.5 316.25 345 373.75 402.5 431.25 460 488.75 517.5 546.25 603.75 632.5 580 290 319 348 377 406 435 464 493 522 551 609 638 Max 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 105% 110% 585 292.5 321.75 351 380.25 409.5 438.75 468 497.25 526.5 555.75 614.25 643.5 590 295 324.5 354 383.5 413 442.5 472 501.5 531 560.5 619.5 649 595 297.5 327.25 357 386.75 416.5 446.25 476 505.75 535.5 565.25 624.75 654.5 600 300 330 360 390 420 450 480 510 540 570 630 660 605 302.5 332.75 363 393.25 423.5 453.75 484 514.25 544.5 574.75 635.25 665.5 610 305 335.5 366 396.5 427 457.5 488 518.5 549 579.5 640.5 671 615 307.5 338.25 369 399.75 430.5 461.25 492 522.75 553.5 584.25 645.75 676.5 620 310 341 372 403 434 465 496 527 558 589 651 682 625 312.5 343.75 375 406.25 437.5 468.75 500 531.25 562.5 593.75 656.25 687.5 630 315 346.5 378 409.5 441 472.5 504 535.5 567 598.5 661.5 693 635 317.5 349.25 381 412.75 444.5 476.25 508 539.75 571.5 603.25 666.75 698.5 640 320 352 384 416 448 480 512 544 576 608 672 704 645 322.5 354.75 387 419.25 451.5 483.75 516 548.25 580.5 612.75 677.25 709.5 650 325 357.5 390 422.5 455 487.5 520 552.5 585 617.5 682.5 715 655 327.5 360.25 393 425.75 458.5 491.25 524 556.75 589.5 622.25 687.75 720.5 660 330 363 396 429 462 495 528 561 594 627 693 726 665 332.5 365.75 399 432.25 465.5 498.75 532 565.25 598.5 631.75 698.25 731.5 670 335 368.5 402 435.5 469 502.5 536 569.5 603 636.5 703.5 737 675 337.5 371.25 405 438.75 472.5 506.25 540 573.75 607.5 641.25 708.75 742.5

Max 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 105% 110% 680 340 374 408 442 476 510 544 578 612 646 714 748 685 342.5 376.75 411 445.25 479.5 513.75 548 582.25 616.5 650.75 719.25 753.5 690 345 379.5 414 448.5 483 517.5 552 586.5 621 655.5 724.5 759 695 347.5 382.25 417 451.75 486.5 521.25 556 590.75 625.5 660.25 729.75 764.5 700 350 385 420 455 490 525 560 595 630 665 735 770 705 352.5 387.75 423 458.25 493.5 528.75 564 599.25 634.5 669.75 740.25 775.5 710 355 390.5 426 461.5 497 532.5 568 603.5 639 674.5 745.5 781 715 357.5 393.25 429 464.75 500.5 536.25 572 607.75 643.5 679.25 750.75 786.5 720 360 396 432 468 504 540 576 612 648 684 756 792 725 362.5 398.75 435 471.25 507.5 543.75 580 616.25 652.5 688.75 761.25 797.5 730 365 401.5 438 474.5 511 547.5 584 620.5 657 693.5 766.5 803 735 367.5 404.25 441 477.75 514.5 551.25 588 624.75 661.5 698.25 771.75 808.5 740 370 407 444 481 518 555 592 629 666 703 777 814 745 372.5 409.75 447 484.25 521.5 558.75 596 633.25 670.5 707.75 782.25 819.5 750 375 412.5 450 487.5 525 562.5 600 637.5 675 712.5 787.5 825 HPU Summer Workout 2016 Complex Routines Complexes are super set. One set is 10 reps of each lift. Take a 1:30 second break then repeat.

Complex 1:

DB Lunges

DB Front Squat

DB Calve Raises

Complex 2:

DB Incline

Grips Shrugs

Tricep Extensions

Complex 3:

Hurricanes

Step Ups

Frogs

Complex 4:

DB Lateral Raises

DB Front Raises

DB Flys

Complex 5:

DB 1 Legged Squat 5 EL

DB Split Squat 5 EL

SL Pistols 5 EL

Complex 6:

Dips

Shoulder Press

Lawn Mower Pulls 5 EA Howard Payne Football

Form Running, Agility, Speed, and Conditioning

Form Running  Form running will be used as our dynamic warm up. Complete all at 50 percent. Every warm-up will be a total of 20 yards. 10 yards stretching w/ the next 10 yards running.

Routine 1 o Knee Tucks: Grab knee and pull towards your chest o Quad Tucks: Grab ankle and pull back towards your o Backward w/ Twist: Lunge and twist towards the knee that is up o Ankle Pulls- Grab your ankle and lift towards your chest o Backward Stride: Open up your hips and reach out. Pretend you are going through a circular loop o Build ups: Start in a 40-yard stance. Gradually build up for 60 yards and make sure you stay low

Routine 2  Explosive lunges: Start on a knee and explode your knee to your chest for 10 yards. Sprint the last 10 yards. (Emphasis: Work your fast twitch muscles)  High knees: Drive your knees to your chest for 10 yards. Sprint the last 10 yards. (Emphasis: Slow it down- get as many reps you can get within 10 yards)  A Skips: Drive your knee to your chest alternating your knees and arms for 10 yards. Sprint the last 10 yards  B Skips: Drive your knee to your chest alternating your knee and arms w/ a kick at the end for 10 yards. Sprint the last 10 yards. (Emphasis: First, Drive your knee to your chest. Second, kick the door down with your heel)  Bounding for Ht: You will be alternating bounds. (Emphasis: When you bound you will jump as high as you can for 20 yards)  Bounding for Distance: You will be striding as far as you can every step. (Emphasize: Your goal is too bound with fewer amounts of steps for 20 yards)

Routine 3  C Skips: Drive your knee to your chest and then drive your knee to your side alternating every step for 10 yards. Sprint the last 10 yards.  Frog Jumps: Start in a squat position and leap for 10 yards. (Emphasis: using your arms when you explode out of your jump)  Karaoke: Start in a football position and push off your inside leg to crossover your outside leg.  Goose Steps: Lean back at 45 degrees and kick your legs up as high as you can for 10 yards.  Ready Ready’s: Start in a football position and shuffle your feet side to side for 6 seconds and then sprint out for 20 yards. (Emphasis: reaction)  ACL Skips: Start in a football positon. Swing your outside leg and jump side to side with your outside leg. (Emphasis: explosion- jump as far as you can)

Agility

T Drill- Place 4 cones in the shape of a T, with 5-yards distance in between each cone. Stand in an athletic position at the base of the T. Sprint straight ahead to the middle cone and then side shuffle to the outside cone. Change direction and carioca to the farthest opposite cone. Change direction and side shuffle back to the middle cone. Lastly, back pedal to the starting position. L Drill- Place 3 cones set up 5 yards apart from each other in the shape of an L. Start in a three point stance (like you would start a 40 yard dash) Step 1: Touch the line at the first cone with your hand. Return to the starting cone and touch that line with the same hand. Step 2: Sprint around the middle cone and figure 8 around the far cone. Step 3: Make a turn at the middle cone and finish through the line. Use your speed to accelerate as fast as you can around that middle cone.

Star Drill- 4 cones in a square 10x10. One cone in the middle. Athlete starts in the middle Open up to the right, shuffle across, sprint down hill Sprint downhill to the right, shuffle across, open up at a 45 to the top left, shuffle across, sprint down hill *Repeat both exercises to the left

Pro Agility –  Start by straddling the line in a 3-point stance  Explode laterally  Run 5 yards either to the right or left and touch the line with your hand.  Reverse direction and sprint 10 yards to the far line.  Touch the line and sprint back to the middle line.

Speed

60 yard Build ups-  Run a total of 60 yards  Gradually Build speed for the first 20  Maintain top speed for the next 20  Throttle down for the final 20

300 yard shuttles-  Place two cones (50 yards apart)  Sprint for 50 yards; stop and change direction  Sprint 50 yards back to starting line; stop and change direction  Repeat two more times for a total of 300 yards

Sled Pulls-  Either attach the sled with a harness or push it from behind.  Focus on great knee drive  Great body positioning

50 yard accelerations-  Running a total of 50 yards  Every 5 yards you will accelerate speed  At the end you will reach full speed

Conditioning

Diagonals- Jog along one edge of the field, run diagonally across to the opposite corner, jog along another edge of the field, and then make another dash to the opposite corner. Focus on great linear running form

Continuous 40’s- 12 min block: Running 40’s every 18 seconds for 12 minutes

50 second runs- Running full speed for 50 seconds (Perform exercise on a Track)

400 M Run- Run as fast and as hard as you can for 400 Meters.

Howard Payne Football Lift Index Majors 1. Squat 2. Bench 3. Power Clean 4. Push Press

Compliments 1. Good Mornings 2. Hamstring Curls/Partner Ham Curls 3. SL RDL 4. Box Jumps 5. Chins 6. Plyo Push-ups 7. Inverted Pull-ups 8. Close Grip Bench

Aux A. Lower 1. DB Lunges 2. SL Pistol 3. DB Front Squat 4. Single Leg Squat 5. 6. Frogs 7. Hurricanes 8. Step Ups 9. Split Squat

B. Upper 1. DB Incline 2. DB Flys 3. Grip Shrugs 4. Lateral Raises 5. Front Raises 6. Dips 7. Shoulder Press 8. Lawn Mowers 9. Tricep Extensions

Majors

Squat (Use Percentage Chart)

1 This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. 2 Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. 3 Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position. 4 Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Get down to to parallel (90 degrees). 5 Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position. 6 If possible, have someone give you a good spot from behind. As you go down they should keep your chest up and keep you from bottoming out on the drop bars.

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/barbell-full-squat

Bench (Use Percentage Chart)

1 Lie back on a flat bench. Using a medium width grip. Lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. 2 From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. 3 Push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it. 4 If possible, have someone give you a good spot. They should help you lift off the bar and bring it to the middle of your chest. As you perform the lift they should not be touching the bar. If the bar stalls or drops they should help you perform the rest of the lift and rack the bar.

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip

Power Clean (Use Percentage Chart)

Note: This exercise is extremely complex and requires the execution of many phases. Phase 1: Starting Position

1 Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly. 2 Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended. 3 Place the bar about 1 inch in front of your shins and over the balls of your feet. 4 Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted. 5 Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase.

Phase 2: First Pull Phase

1 Lift the bar from the floor by forcefully extending the hips and the knees as you exhale. Tip: The upper torso should maintain the same angle. Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings. 2 Keep elbows fully extended with the head in a neutral position and the shoulders over the bar. 3 As the bar raises keep it as close to the shins as possible.

Phase 3: Transition or Scoop Phase

1 As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them. Tip: At this point your thighs should be against the bar. 2 Keep the back flat or slightly arched, elbows fully extended and your head neutral. Tip: You will hold your breath until the next phase.

Phase 4: Second Pull Phase

1 Inhale and then forcefully and quickly extend your hips and knees and stand on your toes. 2 Keep the bar as close to your body as possible. Tip: Your back should be flat with the elbows pointed out to the sides and your head in a neutral position. Also, keep your shoulders over the bar and arms straight as long as possible. 3 When your lower body joints are fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet. Exhale during this portion of the movement. 4 As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar.

5 Continue to pull the arms as high and as long as possible. Tip: Due to the explosive nature of this phase, your torso will be erect or with an arched back, your head will be tilted back slightly and your feet may lose contact with the floor.

Phase 5: Catch Phase

1 After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar. 2 Simultaneously, flex the hips and knees into a quarter squat position. 3 Once the arms are under the bar, inhale and then lift your elbows to position the upper arms parallel to the floor. Rack the bar across the front of your collar bones and front shoulder muscles. 4 Catch the bar with an erect and tight torso, a neutral head position and flat feet. Exhale during this movement. 5 Stand up by extending the hips and knees to a fully erect position.

Phase 6: Downward Movement Phase

1 Lower the bar by gradually reducing the muscular tension of the arms to allow a controlled descent of the bar to the thighs. Inhale during this movement. 2 Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs. 3 Squat down with the elbows fully extended until the bar touches the floor. 4 Start over at Phase 1 and repeat for the recommended amount of repetitions.

Spotting: If possible, have someone stand behind you as you perform lift to catch you if you fall back. Always push bar away from you if you fail.

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/power-clean

Push Press (Use Percentage Chart)

1 Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar chest high with torso tight. Retract head back. 2 body by bending knees, hips and ankles slightly. Explosively drive upward with legs, driving barbell up off shoulders, vigorously extending arms overhead. Return to shoulders and repeat.

Link to Video: https://www.youtube.com/watch?v=X6-DMh-t4nQ

Jump Shrug (Use Percentage Chart)

1 Stand over barbell with balls of feet positioned under bar hip's width apart or slightly wider. Squat down and grip bar with overhand grip slightly wider than shoulder width. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar. Chest is spread and wrists are slightly flexed. 2 Pull bar up off floor by extending hips and knees. Jump up as high as possible and shrug shoulders. 3 Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical.

Link to Video: https://www.youtube.com/watch?v=dRj9Uy8oChQ

Compliments Good Mornings

1 Grab a 45lb plate. Hold the plate against your chest, tightly. Crossing your arms behind the plate. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack. 2 Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment. 3 Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

Main Muscles: Lower Back, Hamstring

Link to Video: https://www.youtube.com/watch?v=81CFQneRNCE

Hamstring Curls

1 Appropriate weight for you. Adjust the machine lever to fit your height and lie face down on the machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment. 2 Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position. 3 As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second. 4 As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

Main Muscle: Hamstrings

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls

Partner Hamstring Curls

1 No weight. Begin in kneeling position with partner holding ankles 2 Slowly lean forward until chest is close to ground 3 Explode upward, using arms to push back to start position 4 Repeat for specified reps

Main Muscle: Hamstrings

Link to Video: https://www.youtube.com/watch?v=CdqszHmb_2Q

Single Leg Roman Dead Lift (SL RDL)

1 Grab a 25lb dumbbell Balance on one leg, holding dumbbell in opposite hand at hip. 2 With balancing leg slightly bent and back flat, bend forward at waist until dumbbell is just above floor. Keep back flat and neck in neutral position. Bend at hips and keep knee behind toes. Keep weight close to shin. Use control going up and down. 3 Flex glute to extend hip and return to starting position; repeat for specified reps. 4 Perform set on opposite side.

Main Muscles: Glutes, Hamstrings

Link to Video: https://www.youtube.com/watch?v=_Ocs1Zn1rqI

Box Jumps

1 No weight. Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position. 2 Perform a short squat in preparation for jumping, swinging your arms behind you. 3 Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up. 4 Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.

Main Muscle: Hamstrings

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/front-box-jump

Chins

1 Step up and grasp bar with underhand/overhand/wide grip. 2 Pull body up until elbows are to sides and chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.

Main Muscle: Lats

Link to Video: https://www.youtube.com/watch?v=T78xCiw_R6g

Plyo Push-ups

1 Put 45lb bumper plate on ground. Place your hands just outside of shoulder width with arms locked out firmly. 2 One hand should be up on a bumper plate or other object to create an elevation. 3 Tighten your abs and glutes (butt) and kick your feet back to maintain a straight body position. 4 Lower yourself under control until your upper arm is at least parallel to the floor. 5 Push up explosively and to the opposite side, landing with the opposite hand on the elevated object. 6 Lower yourself under control until your upper arm is at least parallel to the floor. 7 Push up explosively and to the opposite side, landing with the opposite hand on the elevated object. 8 Keep a tight, rigid body position the entire time.

Main Muscle: Chest

Link to Video: http://www.switchcrossfit.com/video-library/perform-plyo-push/

Inverted Pull-ups

1 Position a bar in a rack to about waist height. You can also use a .

2 Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position. 3 Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement. 4 Pause at the top of the motion, and return yourself to the start position. 5 Repeat for the desired number of repetitions.

Main Muscle: Middle Back

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/inverted-row

Close Grip Bench Press

1 Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. 2 As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement. 3 After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up. 4 Repeat the movement for the prescribed amount of repetitions. 5 When you are done, place the bar back in the rack.

Main Muscle: Triceps

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/close-grip-barbell-bench-press

Auxiliary Lower Body DB Lunges

1 20lb dumbbells. Stand with your torso upright holding the two dumbbells in your hands by your sides. This will be your starting position. 2 Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.

3 Using mainly the heel of your foot, push up and go back to the starting position as you exhale. 4 Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Main Muscle: Quads

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges

SL Pistol

1 Grab a dumbbell and a bench or plyo-box. Stand in front of it, facing away, with the dumbbell being held by both hands. 2 Raise one leg off the ground and hold it out in front of your body. Slowly squat down to the bench keeping your head up and back straight. Try to control yourself down and not plop down. 3 Explode up with as little pause as possible in the down position. 4 Repeat for recommended reps and switch legs.

Main Muscle: Quads

Link to Video: https://www.youtube.com/watch?v=QdWTaJ5YQPM

DB Front Squat

1 Dumbbells of appropriate weight. Stand with dumbbells grasped to sides. Clean dumbbells up to shoulders so side of each dumbbell rests on top of each shoulder. Balance dumbbells on shoulder by holding on to dumbbells with elbows flaring outward. 2 Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat. 3 Keep head facing forward, back straight, chest high, arms straight to sides, and feet flat on floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement.

Main Muscle: Quads

Link to Video: https://www.youtube.com/watch?v=e0RaMjStuQA Single Leg Squat

1 Begin with arms extended out in front of your body.

2 Balance on one leg with opposite leg extended straight in front as high as possible. 3 Squat down as far as possible while keeping the elevated leg off the floor. Ensure your back is kept straight and the supporting knee pointed in the same direction as the supporting foot. 4 Raise body back up to original position until supporting led is straight. 5 Repeat for desired reps and switch leg.

Main Muscles: Quads

Link to Video: https://www.youtube.com/watch?v=9_Ca2YRRdtE

Calf Raises

1 Grab appropriate dumbbells. Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable object (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position. 2 With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second. 3 As you inhale, go back to the starting position by slowly lowering the heels. 4 Repeat for the recommended amount of times.

Main Muscle: Calves

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-calf-raise

Frogs

1 Find open spot on floor. Get in an “up” push-up position.This is starting position. 2 Explode your feet and legs up to your chest as you keep your hands on the ground. Your feet should land outside of your hands and your heels should be on the ground. Head should be looking up and back straight. 3 Jump back to starting position and repeat for recommended amount of reps.

Main Muscle: Full Body

Link to Video: https://www.youtube.com/watch?v=voSWNgOIyCU

Hurricanes

1 Grab 20lb dumbbells and an appropriate height plyo-box. Stand facing the box. This is starting position. 2 Jump on top of box, trying to land as soft as possible. At first, you can swing the dumbbells to gain momentum but work up to where you do not have to swing your arms. Jump back to the ground. 3 Repeat to recommended amount of reps.

Main Muscle: Hamstrings

Link to Video: https://www.youtube.com/watch?v=hxldG9FX4j4

Step Ups

1 Grab appropriate dumbbells. Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). 2 Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up. 3 Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position. 4 Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Main Muscle: Quads

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-step-ups

Split Squat

1 Grab appropriate dumbbells. Position yourself into a staggered stance with the rear foot elevated and front foot forward. 2 Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position. 3 Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with the foot as you perform the exercise. 4 At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

Main Muscle: Quads

Link to Video:

http://www.bodybuilding.com/exercises/detail/view/name/split-squat-with-dumbbells

Upper Body DB Incline

1 Grab appropriate dumbbells. Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. 2 Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. 3 Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. 4 Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest. 5 Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them. 6 Repeat the movement for the prescribed amount of repetitions. 7 When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

Main Muscle: Chest

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-press

DB Flys

1 Grab appropriate dumbbells. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other. 2 Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position. 3 With a slight bend on your elbows in order to prevent stress at the tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint. 4 Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights. 5 Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

Main Muscle: Chest

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes

Grip Shrugs

1 Grab two 45lb plates. Grip them on the edge, not the middle hole. Hold them by your side. This is starting position. 2 Raise your shoulders to your ears as you keep your arms straight then lower back down to starting position. 3 Repeat for recommended amount of reps. Note: this is a grip exercise, it is supposed to strain your hands,

Main Muscles: Traps, hand grip.

Link to video: https://www.youtube.com/watch?v=dKUB6MOB908

Lateral Raises

1 Pick a couple of dumbbells of appropriate weight and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position. 2 While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. 3 Lower the dumbbells back down slowly to the starting position as you inhale. 4 Repeat for the recommended amount of repetitions.

Main Muscles: Shoulders

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/side-lateral-raise

Front Raises

1 Pick a couple of dumbbells of appropriate weight and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position. 2 While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor.

Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause. 3 Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell. 4 Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.

Main Muscles: Shoulders

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/front-dumbbell-raise

Dips

1 For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position. 2 Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down. 3 Using your triceps to bring your torso up again, lift yourself back to the starting position. 4 Repeat for the recommended amount of repetitions.

Main Muscle: Triceps

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/bench-dips

Shoulder Press

1 While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. 2 Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position. 3 Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. 4 Now, exhale and push the dumbbells upward until they touch at the top. 5 Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling. 6 Repeat for the recommended amount of repetitions.

Main Muscles: Shoulders

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press

Lawn Mowers

1 Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor. 2 Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm. 3 Allow scapula to articulate but do not rotate torso in effort to throw weight up. Torso should be close to horizontal. Positioning supporting knee and/or arm slightly forward or back will allow for proper leveling of torso. Torso may be positioned lower to allow for heavier dumbbell to make contact with floor, if desired.

Main Muscle: Back, triceps

Link to Video: https://www.youtube.com/watch?v=1gOYkpfT9Hc

Tricep Extensions

1 Grab dumbbell of appropriate weight. To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended. 2 The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position. 3 Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step. 4 Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step. 5 Repeat for the recommended amount of repetitions.

Main Muscle: Triceps

Link to Video: http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-triceps- extension

References

www.bodybuilding.com www.exrx.com www.youtube.com

Howard Payne Football

10 RULES OF PROPER NUTRITION

1. 5-6 MEALS EVERY DAY (3 SQUARE MEALS / 3 SNACKS)

2. MEALS SHOULD CONTAIN THE FOLLOWING:

LOW FAT PROTEIN SOURCES HIGH CARBOHYDRATE LOW SUGAR SOURCES LOW FAT DAIRY SOURCE FRUIT AND / OR VEGATABLES

3. AVOID HIGH FAT MEATS AND CHEESE.

4. AVOID HIGH SUGAR FOODS.

5. HIGHER CARBS FOR THE FIRST 4 EATING TIMES. LOWER CARBS FOR THE LAST 2 BEFORE BED.

6. PROTEIN EVERY MEAL.

7. THE MORE VEGETABLES THE BETTER.

8. WATER, WATER, AND MORE WATER!

9. PRE-PREPARED READY TO EAT FOODS ARE USUALLY BAD (EX: T.V. DINNERS)

10. 5-6 MEALS PER DAY COMPOSED OF PROTEIN, CARBS, DAIRY, AND / OR FRUITS AND VEGETABLES.

"A healthy body is the guest-chamber of a healthy soul."

"Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body." - 1 Corinthians 6:19-20 Howard Payne Football

MEAL COMPONENTS

1. PROTEIN A. Eat every meal. B. Preserves muscle mass, helps recuperation. C. 1 - 2 grams for each pound of body-weight (200-400g for a 200 lb. athlete).

BEST SOURCES: Egg whites, lean meats, beans, low-fat dairy products, peanut butter, protein powder (whey, soy).

2. CARBOHYDRATES A. Eat every meal. B. Energy for exercise and life. C. Low Carbs = Low energy / fatigue. D. 2 - 2.5 grams for each pound of body-weight (400 to 500g minimum for a 200 lb. athlete).

BEST SOURCES: Rice, grains, cereal, pasta, potatoes, beans, fruits, vegetables protein powder (whey, soy).

3. FRUITS A. 3 pieces each day minimum B. Quick energy, sugars, vitamins, minerals, fiber

BEST SOURCES: Fresh, dried

4. VEGETABLES A. 3 each day minimum B. 1 Cup raw / 1/2 cup cooked C. Fiber, carbohydrates, vitamins, minerals

BEST SOURCES: Steamed, fresh, frozen

5. DAIRY A. 3 servings each day B. Calcium, protein, some carbs

BEST SOURCES: Low-fat milk, yogurt, low-fat cheese

"A healthy body is the guest-chamber of a healthy soul."

"Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body." - 1 Corinthians 6:19-20 Howard Payne Football

KEY POINTS TO REMEMBER

1. 70% of your success as an athlete is a result of the food choices you make. If you eat garbage, you'll play like garbage. 2. Supplements are NOT more effective than the food you buy at the grocery store. 3. Carbohydrates are the best source of energy. 4. Mexican and Italian foods are loaded with fat. Try to eat them no more than 2 times per week. 5. Cut back on ranch, bacon, and extra cheese. 6. More fraud exists in the area of nutrition than in any other segment of the fitness industry. 7. In most cases athletes are not reliable sources for nutrition information. 8. Testimony is an opinion not based upon facts of scientific research. 9. Only 25% OF YOUR DAILY CALORIES SHOULD COME FROM FAT. 10. Vitamins do not provide energy. 11. A 1-2% drop in body weight due to water loss can cause a 15% decrease in performance. 12. There are 3500 calories in one pound of fat. To lose a pound of fat, scale back your diet 3500 calories a week. 13. A sauna or rubber sweat suit causes you to sweat and lose water, not fat. 14. There are 9 calories in one gram of fat and four calories in one gram of carbohydrates or protein. 15. The body can eat most foods in moderation. Balance is the number one key. 16. Food is a steroid, and the most powerful steroid. Any body-builder or steroid user will tell you that food is more important to body mass than any supplement or steroid. 17. YOU MUST FIRST EAT RIGHT, SECONDLY GET THE PROPER AMOUNT OF SLEEP, AND THIRDLY LIFT / TRAIN RIGHT. IF YOU DO NOT APPRECIATE THESE IN THIS EXACT ORDER YOU WILL NEVER REACH YOUR FULL POTENTIAL!

"A healthy body is the guest-chamber of a healthy soul."

"Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body." - 1 Corinthians 6:19-20