Each exercise is to be executed with 3 series of 10 repetitions with 20s rest between reps and 40s between series:

Hills Strength Training

Up Hill:

  • Squats:
    The first series is normal squats with your feet fully on the floor and squatting down until your knees are at a 90° angle. The next 2 series are with heels raised

  • Calf Raises:
    The first series are with both feet on the floor. The next 2 series are single leg calf raises (2 series of 10 on each leg)

  • Single Leg Stand Ups:
    3 series of 10 reps on each leg

  • Bulgarian Split Squats:
    3 series of 10 reps on each leg

  • V-Ups:
    Passing the ball from hands to feet

Down Hill:

  • Squats
    The first series is normal squats with your feet fully on the floor and squatting down until your knees are at a 90° angle. The next 2 series are with toe raised

  • Tibialis Raises:
    Stand with your back pressed flat against the wall then walk your feet out a few steps (the further you walk out the harder it will be). Then raise your toes so only your heels remain on the ground. Repeat the toes raises 10x.

  • Bulgarian Jump Split Squats:
    3 series of 10 reps on each leg

  • Lunge Squats:
    3 series of 10 reps on each leg

  • Russian Twists: