SKLZ 4 Day Football College\Pro 12 Week Offseason Quarterback Program Day 3

Chest, shoulders, triceps and Neck are our focus groups today. 

Week 1 - Day 3 (Wednesday) of US Sports Strength & Conditioning Free Demo Program	Week Difficulty:Medium
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Theraband Rotators (all positions)	12 reps, 8 reps, 8 reps
	3	Video Hang Snatch High Pull	5 reps @ 105 lbs, 4 reps @ 130 lbs, 3 reps @ 150 lbs, 6 reps @ 160 lbs, 3 reps @ 150 lbs
	4	Video Close Grip Bench Press	10 reps @ 205 lbs, 5 reps @ 245 lbs, 8 reps @ 285 lbs, 10 reps @ 265 lbs
	5	Video Dumbbell Fly Stretch	60 seconds

Get the complete workout here

SKLZ Workout Of the Week! Week 10 Day 3

In this 3-day training split, Day 3 is often a culmination of all of the major muscle groups. Often a compliment to Day 1. A perfect workout, especially on this day after many at least in the USA enjoyed an abundance of food and drink.  Remember Fitness Is a lifestyle, to be successful  your fitness program can not take a vacation. Contact me if you need a workout program that can travel with you. 

-Nate

Week 10 - Day 3 (Friday) of US Sports Strength & Conditioning Free Demo Program's Program	Week Difficulty: Very Easy
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Straight Arm Back Extension and Squeeze	12 reps, 12 reps
	3	Video Lying Cross Body Floor Extension	9 reps, 9 reps
	4	Video Bench Press	10 reps @ 225 lbs, 4 reps @ 270 lbs, 3 reps @ 315 lbs
	5	Video Machine Leg Extensions	8 reps @ 195 lbs
	6	Video Machine Leg Curl	8 reps @ 160 lbs
	7	Video Lat Pulldown Wide Grip Front	8 reps @ 190 lbs
	8	Video Dumbbell Side-Lying External Rotation	8 reps @ 26 lbs  Get the complete workout here

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