Hill Workout

Equipment Used: A grassy hill at a steep incline Optional: Gloves Optional: Ankle weights Optional: Weight vest Optional: Rubber Bands / Resistance Band Loops

Tip: This workout can be done anywhere but the incline helps provide additional difficulty.

Hill Workout

SUMMARY ***Stretch/Warmup Wide Walking Lunges (Zig Zag Lunges) Backwards Run Side Squats (up & down) Incline Sit Ups (half) Squat Jumps (Frog Jumps) Decline Burpees (base) Suicides (half/full) Incline Walkout Push-Ups (base)

Hill Workout

This workout was created to take advantage of the natural resistance created by exercising against an incline. Although we are working out using a hill, this circuit could be done on flat ground (no excuses!). The hill just makes it tougher. Your bodyweight is sufficient enough to use for this workout but if you want an additional challenge, I recommend using some form of added weight. A set of K Bands, comfortable ankle weights or a weighted vest can really ramp up the intensity. The workout is primarily legs and cardio but it does touch on abs & upper body a bit. Be sure to stretch appropriately. The exercises are meant to vary in how you use the hill. Every exercise should start at the "base" (bottom) of the incline. The exercises marked "base" are just done at the bottom of the hill. For the Walkouts, you want to "walk" up the incline of the hill. The burpees should be done facing away from the hill & kicking your feet back onto the incline surface of the hill. When doing the sit-ups, face the incline & walk halfway up. Take a seat & start performing reps. Be careful when performing these exercises. They are very common bodyweight movements but it will be slightly more tricky to execute these on a raised & uneven surface. Take your time with them the first set. For the other exercises, perform the instructed exercise while moving up the hill towards the top. Once at the top, lightly jog back down to the base. If the length of the incline is fairly short, you may want to perform several trips to the top to complete a set. If the incline is really long and/or steep, one trip to the top (or even halfway up) may be sufficient enough to call a set. Use your best judgement & don't cheat yourself! The side squats should be done one side leading on the way up & the other on the way down. Alternate which side takes the incline. If the incline is long enough, perform suicides by putting the return points at both halfway & all the way up the incline. For shorter hills, just run to the top multiple times to complete the set. All these exercises have been used in previous workouts but we have video examples linked below to refresh your memory. Take time to review them and practice your form before hitting the workout. Good luck!

Examples

Wide Walking Lunges: Click For Video Example Backwards Run: Click For Video Example Side Squats: Click For Video Example Incline Sit Ups: Click For Video Example Squat Jumps: Click For Video Example Decline Burpees: Click For Video Example Suicides: Click For Video Example Incline Walkout Push-Ups: Click For Video Example

DIRECTIONS Lake Pflugerville Park 18216 Weiss Lane Pflugerville, TX 78660 Find your way to Weiss Ln and approach the park from either the north or south. On the map picture below, the red pinpoint marks the location of the main entrance area. There is a driveway w/ a sign stating "Lake Pflugerville Park".

FROM NORTH AUSTIN Toll Road Take Texas 45 Toll East Take the Kelly Ln/Farm to Market 685/TX-130 exit Stay straight and merge onto Kelly Ln Turn right onto Weiss Ln About 1 mile up the road, look right for the Lake Pflugerville Park entry ***There is a sign for it, shortly before the lake. No Toll Roads Get onto I-35 & Wells Branch Pkwy Exit the highway & travel east Turn right at E Pflugerville Pkwy, travel about 5 miles Turn left onto Weiss Ln About 2 miles up the road, look left for the Lake Pflugerville Park entry ***There is a sign for it, shortly after you pass the lake. Get onto I-35 & go to Grand Avenue Pkwy Exit the highway & travel east about 3 miles Turn left onto Dessau Rd Take a right onto E Pecan St / Pflugerville East Rd Turn left onto Weiss Ln About 2 miles up the road, look left for the Lake Pflugerville Park entry ***There is a sign for it, shortly after you pass the lake.

FROM SOUTH AUSTIN Toll Road Take Texas 45 Toll North Exit Pecan St / Pflugerville Take a right into E Pecan St / Pflugerville East Rd Turn left onto Weiss Ln About 2 miles up the road, look left for the Lake Pflugerville Park entry ***There is a sign for it, shortly after you pass the lake. No Toll Roads Head North on I-35 Take exit 243 toward Braker Ln Turn left onto Dessau Rd Turn right onto Farm to Market 734 E/E Parmer Ln Turn left onto Cameron Rd (Harris Branch Pkwy) After the road curve, turn left to stay on Cameron Rd Stay left to continue onto E Pecan St/Pflugerville East Rd Turn right onto Weiss Ln About 2 miles up the road, look left for the Lake Pflugerville Park entry ***There is a sign for it, shortly after you pass the lake.

Hydrate, Rest and Recover. Good luck!!!

Agility Workout 1

Equipment Used: Agility Ladder At least 10 Cones Mini Hurdles (or use more cones) Waist Harness w/ attachable weight (i.e. tire/plate) Parachute Bosu Ball Prowler/Sled Timer (watch/phone/etc)

Tip: Be creative! This workout utilizes a lot of equipment but a determined mind can find several ways to make do w/ household substitutions. Several are suggested in the exercise descriptions.

Agility Workout 1

SUMMARY ***Stretch/Warmup Ladder: Push-Ups or In/Out Hand Shuffle Ladder: 2in/2out Steps into High Knee Runthrough Tire: Backwards Run into Lateral Side Steps Cones: L drill Cones: Suicides Centipede Push-Ups (Walkouts) Cones: Crab Walk (w/ Sit Ups) Bosu: Alternating Knee Planks (Side Crunch) Hurdles: Lateral Two Steps Chute: Sprints Sled: Push/Pull

Agility Workout 1

The ability to start, stop and change direction is the definition of agility. This workout was designed to help increase both raw speed and agility via several high & low impact exercises. Traditional weight workouts may grant you power but what use is that strength without coordination or function? If you participate in almost any sporting activity, some form of agility is usually required for you to be able to excel. An additional benefit to this style of workout is that it is a form of cardio. Instead of mindlessly running on a treadmill, you can perform a series of plyometric exercises, achieve a greater caloric burn and have fun at the same time. The primary drawback to this workout is that is does require specialized equipment. This equipment is readily available at any sporting goods store & can be used in other workouts as well. If you can't get ahold of the outlined accessories, get creative and improvise. The Cones & hurdles can be replaced w/ any type of marker (i.e. shoes, med balls, coolers, etc). Instead of an agility ladder, you can use twine, shoelaces or just spray-paint/chalk your chosen surface. If you lack a waist harness, tie a rope to your weight & simply use your hands to anchor it as you exercise. You can place your hands on the ground or any slightly raised surface as opposed to a Bosu ball. A parachute is not necessary. If you do have a harness setup, sprint dragging a tire. As for the sled, that is a hard one to replace. A cart/wagon filled with weight would work as a substitute however. Once you have figured out the equipment setup, lay out each "station" w/ enough room in between to safely exercise. You can use a timer and perform each station for a set time period (i.e. 30-60 seconds). An alternate method would be to run through each station continuously & rest at the end. Wait a couple minutes and then repeat. Video examples are linked below. These are all new exercises so take time to review them and practice your form before hitting the workout. Good luck!

Examples

1A - Ladder Push-Ups Video Example Begin in a push-up position at one end of the agility ladder. Perform a push-up and return to the starting position. Move your leading hand and foot over to the next rung of the ladder, followed by the lagging hand/food. Perform the exercise on your knees if you need to. Repeat push-up exercise. For an advanced version, lower into push-up position and push your entire body up and over to the next rung. Repeat until you reach the end of the ladder. 1B - In/Out Hand Shuffle Video Example Position your body with one hand and one foot on either side of the agility ladder starting in push-up position. Move one hand at a time into the rung of the ladder. Return to starting position by moving one hand at a time back to the outsides of the ladder. Try to move as quickly as possible while performing this exercise.

2A - Ladder In In Out Out Video Example Start at one end of the agility ladder. Moving as quickly as possible, put both feet into the first rung of the ladder, one at a time. Then move them one at a time to the outside of the rung. From the outside of the rung, move your feet one at a time into the next rung of the ladder and repeat. Once at the end of the ladder, without turning around, perform the same pattern moving backwards toward your starting position. 2B - Ladder High Knees Video Example Start at one end of the agility ladder. Bring each knee into your chest (at least to waist height), making sure to step into each rung of the ladder as you move toward the other end. Perform this exercise as quickly as possible.

3A - Tire Backwards Run Video Example With a tire (or other weighted object) tied around you waist using a stability belt, start with legs shoulder width apart and knees slightly bent facing toward the tire. Run backwards from one marker to another (distance can vary) as quickly as possible while keeping your balance. 3B - Tire Lateral Side Steps Video Example With a tire (or other weighted object) tied around you waste using a stability belt, start with legs shoulder width apart and knees slightly bent facing sideways. Shuffle laterally from one marker to another (distance can vary). To increase the difficulty of this exercise, move in a Grapevine motion, crossing one leg in front of the other and alternating as you move along.

4 - Three Cone L Drill Video Example Setup three cones in a "L" formation. Evenly spaced, about 5 yards apart. Start a cone that is not in the "elbow" of the "L". Sprint to the middle cone, touch the ground & then run back to the start cone. Once you reach the start cone, pivot and then run back to your middle cone. This time cut around the cone & head towards the last cone. Be sure to cut toward the inside direction of the last cone. Run around the last cone & head back to the middle cone. Run around the outside of the middle cone & power back to the start cone.

5 - Suicides Video Example Place at least three cones in a straight line equidistant from each other (at least 10 feet apart). Begin by sprinting to the first cone and returning to the starting position. Next, sprint to the second cone and return to the starting position, followed by the third.

6 - Centipede Push-Ups (Walkouts) Video Example Begin in standing position with feet together. Reach down toward your toes (it's ok if you're not able to reach your toes) and place your hands on the ground in front of you. Walking one hand out at a time, extend into push-up position. Perform one push-up, and then begin walking one foot at at time into your body until you have returned to starting position. Stand up straight and repeat.

7 - Crab Walk (w/ Sit Ups) Video Example Place four cones in a square approximately 15 feet apart (distance may vary based on difficulty). Beginning at one corner, sit on the ground with legs slightly wider than shoulder width apart and both arms placed behind your butt. Lift your pelvis off the ground, placing your weight on your hands and heals. Walk backwards on all fours to the second cone in the square, then proceed sideways to the third cone. From the third cone walk forward back to starting position. Perform 10-15 situps (vary based on level of difficulty). Repeat.

8 - Alternating Knee Planks (Side Crunch) Video Example With the flat side of the Bosu ball facing up, place one hand on each side with your legs stretched behind you in plank position. Bring your right knee into the left side of your chest, twisting at the waist, and return to starting position. Repeat the motion with your left knee to the right side of your chest. For a more difficult version, bring your knee in and extend it outward under your body.

9 - Mini Hurdle Lateral Two Steps Video Example Beginning at one end of the mini hurdles, step over the first hurdle one foot at a time placing both feet in between the first two hurdles. Repeat as you travel down the line of hurdles. Run back to the beginning and repeat as quickly as possible.

10 - Parachute Sprints Video Example Perform sprints, or runs of various lengths depending on level of difficulty with speed chute attached at the waist.

11 - Sled Push/Pull Video Example Keeping knees and elbows bent, push the sled to a preset "finish line." Turn the sled around and pull it in reverse position back to the start.

Hydrate, Rest and Recover. Good luck!!!