The NFL Combine Workout Week 4 Day 4

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Welcome to the US Sports Online NFL Combine Workout! If this is your first time using the US Sports Online NFL Combine Workout, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice" Lets get a handle on the goals and objectives of what we want to accomplish for this 12 week training cycle:

The NFL Combine Workout

This is it! Here is the 12-Week (NFL Combine) Off-Season Football Strength and Power Programs! The off-season is the best time of the year for making great improvements. It is the time to develop your strength, power, quickness and conditioning. Those of you who have played football know what needs to be done to get yourself into the kind of shape it takes to be a dominant player. And, if you are new to a football program, just follow the workouts and see great results!

Strength and power are two of the most important physical qualities that a football player can have. These Off-Season Football Programs are specifically designed to improve these qualities. There will be an evolution in these programs from a base strength phase through to a peak power phase. Remember to keep a positive attitude and work hard!

Get jacked and ready as a team. Forward this email to your team mates and work together on a championship run!

Be sure to stay hydrated before, during, and after your workouts.

 This program can be applicable for conditioning for any sport. This is a 5 day a week program you will receive workouts every Monday-Friday.

As you know; in today's sports environment, you have to be as fast and as agile as possible to compete at almost any level. Speed, agility, quickness, and endurance programs can compliment and complete your preparation for the upcoming season. You can purchase an easy to follow (very little equipment needed) speed agility and quickness program from US Sports Strength and Conditioning for a one time payment of only $10 by clicking here

To get a complete Strength and Conditioning and nutrition program designed especially for you  Click Here 

*The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.

Equipment needed:  Power Gym, Machines, 

Week 4 - Day 4 (Thursday) of US Sports Strength & Conditioning NFL Combine Workout's Program Week Difficulty:Very Hard   View Printer Friendly Version 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 Theraband Internal\External Warmup Rotation (AD) 15 reps, 15 reps, 12 reps    3    Video Hang Snatch 5 reps @ 100 lbs, 4 reps @ 120 lbs, 3 reps @ 140 lbs, 2 reps @ 160 lbs, 4 reps @ 170 lbs, 2 reps @ 160 lbs  4    Video Close Grip Bench Press 10 reps @ 205 lbs, 5 reps @ 245 lbs, 3 reps @ 285 lbs, 2 reps @ 325 lbs, 4 reps @ 345 lbs, 4 reps @ 345 lbs, 5 reps @ 305 lbs    5    Video Dumbbell Incline Bench Press (30 Degree) 5 reps @ 90 lbs, 3 reps @ 105 lbs, 4 reps @ 125 lbs, 4 reps @ 125 lbs, 4 reps @ 125 lbs    6    Video Dumbbell Fly Stretch 60 seconds  7    Video Push Jerk Front 5 reps @ 160 lbs, 4 reps @ 190 lbs, 3 reps @ 225 lbs, 2 reps @ 255 lbs, 3 reps @ 285 lbs, 2 reps @ 285 lbs, 1 reps @ 270 lbs    8    Video Dumbbell Military Press 5 reps @ 70 lbs, 3 reps @ 80 lbs, 4 reps @ 100 lbs, 4 reps @ 100 lbs, 4 reps @ 100 lbs    9    Video Dumbbell Leaning 1 Arm Lateral Raise 8 reps @ 45 lbs, 8 reps @ 45 lbs, 8 reps @ 45 lbs    10    Video Dumbbell Rear Lateral Raise 8 reps @ 35 lbs, 8 reps @ 35 lbs, 8 reps @ 35 lbs    11    Video Barbell EZ Lying Triceps Extension 8 reps @ 130 lbs, 8 reps @ 130 lbs, 8 reps @ 130 lbs    12    Video Isometric Neck Exercises 10 seconds, 10 seconds  13    Video Reverse Crunches 26 reps, 26 reps  14    Video Theraball Weighted Crunches 10 reps @ 40 lbs, 8 reps @ 40 lbs

Be sure to cool down and stretch after each workout.                                                                 

                              Great Job! See You Next Tomorrow!                

Your workout program is ready! Choose your program goal below and get your customized workout, nutrition, and lifestyle plan in a matter of minutes all for just 66 cents per day!

Step 1: choose (click on) your program goal:

General Fitness Workouts General Fitness Programs are designed for overall health and the achievement of a leaner, stronger bo...	Strength and Power Workouts The Strength and Power Programs were designed to maximize the body's ability to generate strength. T...
Get Lean Workouts The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater ...	Sports Specific Workouts The Sports Specific Programs are designed to give people an exercise program tailored to the demands ...
Home Based Workouts The Home Workout Programs are great for those who wish to train in the privacy of their own home with...	Youth Strength Training Youth Strength Training Programs are designed for overall health and the achievement of a leaner, str...
Custom Favorites! These Custom Programs have been developed in response to special needs and requests. Some of the pr...	Women's Fitness The Women's Fitness Programs are designed to bring about a toning and shaping effect to the body by u...
Body Building The Body Building Programs were developed with the concepts and knowledge of cutting edge training pr...	Armed Forces PFT Programs These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running progr...
Track and Field The Track and Field Programs will work the body to increase strength and power. These key elements a...	Custom General Fitness Programs There are a wide variety of Custom Programs within this section There are Upper Body Only Programs, ...
Metabolism Booster Workouts The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during ...	Cardiovascular Workouts These are "Cardio Only" Programs for those who want to focus exclusively on aerobic fitness. Just pe...
Back To The Basics Series The Back To The Basics Series of Workout Pograms incorporate many different program goals. The major...

*Please consult a physician before engaging in any exercise program. It is highly recommended to have a good foundation of previous weight lifting experience before engagning in the NFL Combine Workout. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Strength and Conditioning  Online or in-person Workouts.

LADY BULLDOGS SHOCK VIRGINIA UNION 64-56

LADY BULLDOGS SHOCK VIRGINIA UNION 64-56

 Listen to the BSU VUU rebroadcast

BOWIE, Md. - The Bowie State University women’s basketball team badly needed to stop an extended losing streak and did so by upending visiting Virginia Union, 64-56, Wednesday night at the A.C. Jordan Arena.

Sophomore Bria Robinson (Richmond, Va.) led the way with a team-high 21 points to go along with five rebounds, two assists, two steals and a block to lead the Lady Bulldogs (5-11, 2-6 Central Intercollegiate Athletic Association) to their first victory in seven games. Meanwhile, the visiting Lady Panthers (7-10, 4-4 CIAA) dropped their second-consecutive contest

.

Three other Lady Bulldogs scored in double figures including Jasmine Jacobs (Baltimore, Md.) who had 11 points and a game-high nine rebounds on the night. Sophomore guard Channell Mackey (Clinton, Md.) chipped in 10 points and five assists while Jasmine McIntosh (Bowie, Md.) finished with 11 points, four rebounds. Also providing a strong effort was junior center Moriah Goodman (Baltimore, Md.) who finished with seven rebounds and five points.

Sophomore guard Ashle Freeman (Richmond, Va.) was almost the Lady Panthers only offense as she had a game-high, 30 points.

The Lady Panthers got off to a quick start and took an early, 10-2, lead just over four minutes into the game.

But the Lady Bulldogs responded with a, 9-2, run to pull within one point (12-11) at the 12-minute, 16-second mark of the first half after a three-point shot by junior guard Brooke Miles (Upper Marlboro, Md.) .

The Lady Bulldogs took their first lead of the game at the 1:59 mark of the first half after Mackey hit a free-throw while her squad finished the first half with a, 26-21, lead.

At the 11:35 mark of the second half, the Lady Bulldogs took what would be their largest lead of the game, 45-34, after Robinson hit a jumper.

The Lady Panthers would cut into the lead with an, 8-0, run at the 9:26 mark of the second half when Freeman hit a lay-up.

Over the next six minutes would again build a comfortable, 59-50, following a three-point basket from Jacobs and would never be threatened for the remainder of the contest.

The Lady Bulldogs will again be in action when they travel to Murfreesboro, N.C. to take on Chowan. – Saturday, January 26^th at 4 pm.

The NFL Combine Workout Week 4 Day 3

(Sponsor this newsletter)

     Watch The Super Bowl and More Sports Live Online FREE Click Here                                       

Welcome to the US Sports Online NFL Combine Workout! If this is your first time using the US Sports Online NFL Combine Workout, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice" Lets get a handle on the goals and objectives of what we want to accomplish for this 12 week training cycle:

The NFL Combine Workout

This is it! Here is the 12-Week (NFL Combine) Off-Season Football Strength and Power Programs! The off-season is the best time of the year for making great improvements. It is the time to develop your strength, power, quickness and conditioning. Those of you who have played football know what needs to be done to get yourself into the kind of shape it takes to be a dominant player. And, if you are new to a football program, just follow the workouts and see great results!

Strength and power are two of the most important physical qualities that a football player can have. These Off-Season Football Programs are specifically designed to improve these qualities. There will be an evolution in these programs from a base strength phase through to a peak power phase. Remember to keep a positive attitude and work hard!

Get jacked and ready as a team. Forward this email to your team mates and work together on a championship run!

Be sure to stay hydrated before, during, and after your workouts.

 This program can be applicable for conditioning for any sport. This is a 5 day a week program you will receive workouts every Monday-Friday.

As you know; in today's sports environment, you have to be as fast and as agile as possible to compete at almost any level. Speed, agility, quickness, and endurance programs can compliment and complete your preparation for the upcoming season. You can purchase an easy to follow (very little equipment needed) speed agility and quickness program from US Sports Strength and Conditioning for a one time payment of only $10 by clicking here

To get a complete Strength and Conditioning and nutrition program designed especially for you  Click Here 

*The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.

Equipment needed:  Power Gym, Machines, 

Week 4 - Day 3 (Wednesday) of US Sports Strength & Conditioning NFL Combine Workout's Program Week Difficulty:Very Hard   View Printer Friendly Version 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 Power Clean 5 reps @ 150 lbs, 4 reps @ 180 lbs, 3 reps @ 210 lbs, 1 reps @ 240 lbs, 1 reps @ 270 lbs, 4 reps @ 255 lbs, 2 reps @ 255 lbs, 3 reps @ 240 lbs  3    Video Reverse Hypers 8 reps @ 60 lbs, 8 reps @ 60 lbs, 8 reps @ 60 lbs    4    Video Close Grip Pull Ups 9 reps, 9 reps, 7 reps    5    Video Barbell Wide Grip Bent Over Row 8 reps @ 205 lbs, 8 reps @ 205 lbs, 8 reps @ 205 lbs    6   Keiser Hip Extension 20 reps @ 70 lbs, 12 reps @ 85 lbs, 15 reps @ 75 lbs    7   Keiser Hip Flexion 20 reps @ 45 lbs, 12 reps @ 50 lbs, 15 reps @ 45 lbs    8    Video Standing Toe Press 8 reps @ 265 lbs, 8 reps @ 265 lbs  9   Seated Toe Press 20 reps @ 95 lbs, 12 reps @ 115 lbs, 15 reps @ 105 lbs    10    Video Barbell Standing Forearm Flexion 10 reps @ 75 lbs, 10 reps @ 75 lbs, 10 reps @ 75 lbs, 8 reps @ 75 lbs  11    Video Med Ball Twists 15 reps, 15 reps, 12 reps    12    Video Bent Leg Knee Ups from Bench 26 reps, 26 reps  13    Video Cross Crunches 29 reps, 29 reps, 23 reps

Be sure to cool down and stretch after each workout.                                                                 

                              Great Job! See You Next Tomorrow!                

Your workout program is ready! Choose your program goal below and get your customized workout, nutrition, and lifestyle plan in a matter of minutes all for just 66 cents per day!

Step 1: choose (click on) your program goal:

General Fitness Workouts General Fitness Programs are designed for overall health and the achievement of a leaner, stronger bo...	Strength and Power Workouts The Strength and Power Programs were designed to maximize the body's ability to generate strength. T...
Get Lean Workouts The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater ...	Sports Specific Workouts The Sports Specific Programs are designed to give people an exercise program tailored to the demands ...
Home Based Workouts The Home Workout Programs are great for those who wish to train in the privacy of their own home with...	Youth Strength Training Youth Strength Training Programs are designed for overall health and the achievement of a leaner, str...
Custom Favorites! These Custom Programs have been developed in response to special needs and requests. Some of the pr...	Women's Fitness The Women's Fitness Programs are designed to bring about a toning and shaping effect to the body by u...
Body Building The Body Building Programs were developed with the concepts and knowledge of cutting edge training pr...	Armed Forces PFT Programs These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running progr...
Track and Field The Track and Field Programs will work the body to increase strength and power. These key elements a...	Custom General Fitness Programs There are a wide variety of Custom Programs within this section There are Upper Body Only Programs, ...
Metabolism Booster Workouts The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during ...	Cardiovascular Workouts These are "Cardio Only" Programs for those who want to focus exclusively on aerobic fitness. Just pe...
Back To The Basics Series The Back To The Basics Series of Workout Pograms incorporate many different program goals. The major...

*Please consult a physician before engaging in any exercise program. It is highly recommended to have a good foundation of previous weight lifting experience before engagning in the NFL Combine Workout. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Strength and Conditioning  Online or in-person Workouts.

The NFL Combine Workout Week 4 Day 2

(Sponsor this newsletter)

     Watch The Super Bowl and More Sports Live Online FREE Click Here                                       

Welcome to the US Sports Online NFL Combine Workout! If this is your first time using the US Sports Online NFL Combine Workout, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice" Lets get a handle on the goals and objectives of what we want to accomplish for this 12 week training cycle:

The NFL Combine Workout

This is it! Here is the 12-Week (NFL Combine) Off-Season Football Strength and Power Programs! The off-season is the best time of the year for making great improvements. It is the time to develop your strength, power, quickness and conditioning. Those of you who have played football know what needs to be done to get yourself into the kind of shape it takes to be a dominant player. And, if you are new to a football program, just follow the workouts and see great results!

Strength and power are two of the most important physical qualities that a football player can have. These Off-Season Football Programs are specifically designed to improve these qualities. There will be an evolution in these programs from a base strength phase through to a peak power phase. Remember to keep a positive attitude and work hard!

Get jacked and ready as a team. Forward this email to your team mates and work together on a championship run!

Be sure to stay hydrated before, during, and after your workouts.

 This program can be applicable for conditioning for any sport. This is a 5 day a week program you will receive workouts every Monday-Friday.

As you know; in today's sports environment, you have to be as fast and as agile as possible to compete at almost any level. Speed, agility, quickness, and endurance programs can compliment and complete your preparation for the upcoming season. You can purchase an easy to follow (very little equipment needed) speed agility and quickness program from US Sports Strength and Conditioning for a one time payment of only $10 by clicking here

To get a complete Strength and Conditioning and nutrition program designed especially for you  Click Here 

*The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.

Equipment needed:  Power Gym, Machines, 

Week 4 - Day 2 (Tuesday) of US Sports Strength & Conditioning NFL Combine Workout's Program Week Difficulty:Very Hard   View Printer Friendly Version 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 Barbell Shrug 5 reps @ 270 lbs, 3 reps @ 315 lbs, 4 reps @ 385 lbs, 4 reps @ 385 lbs, 4 reps @ 385 lbs    3    Video Barbell Curl 8 reps @ 130 lbs, 8 reps @ 130 lbs, 8 reps @ 130 lbs    4    Video Dumbbell Hammer Curl 8 reps @ 75 lbs, 8 reps @ 75 lbs, 8 reps @ 75 lbs    5    Video Barbell Reverse Curl 10 reps @ 80 lbs, 10 reps @ 80 lbs, 10 reps @ 80 lbs, 8 reps @ 80 lbs  6   Machine Neck Flex/Ext 10 reps @ 55 lbs, 8 reps @ 60 lbs  7    Video Med Ball Side Throw (standing) 15 reps, 15 reps, 12 reps    8    Video Med Ball Side Throw (kneeling) 15 reps, 15 reps, 12 reps    9    Video Bent Leg Knee Ups from Bench 29 reps, 29 reps, 23 reps    10    Video Alternate Heel Touchers 57 reps, 57 reps, 45 reps

Be sure to cool down and stretch after each workout.                                                                 

                              Great Job! See You Next Tomorrow!                

Your workout program is ready! Choose your program goal below and get your customized workout, nutrition, and lifestyle plan in a matter of minutes all for just 66 cents per day!

Step 1: choose (click on) your program goal:

General Fitness Workouts General Fitness Programs are designed for overall health and the achievement of a leaner, stronger bo...	Strength and Power Workouts The Strength and Power Programs were designed to maximize the body's ability to generate strength. T...
Get Lean Workouts The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater ...	Sports Specific Workouts The Sports Specific Programs are designed to give people an exercise program tailored to the demands ...
Home Based Workouts The Home Workout Programs are great for those who wish to train in the privacy of their own home with...	Youth Strength Training Youth Strength Training Programs are designed for overall health and the achievement of a leaner, str...
Custom Favorites! These Custom Programs have been developed in response to special needs and requests. Some of the pr...	Women's Fitness The Women's Fitness Programs are designed to bring about a toning and shaping effect to the body by u...
Body Building The Body Building Programs were developed with the concepts and knowledge of cutting edge training pr...	Armed Forces PFT Programs These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running progr...
Track and Field The Track and Field Programs will work the body to increase strength and power. These key elements a...	Custom General Fitness Programs There are a wide variety of Custom Programs within this section There are Upper Body Only Programs, ...
Metabolism Booster Workouts The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during ...	Cardiovascular Workouts These are "Cardio Only" Programs for those who want to focus exclusively on aerobic fitness. Just pe...
Back To The Basics Series The Back To The Basics Series of Workout Pograms incorporate many different program goals. The major...

*Please consult a physician before engaging in any exercise program. It is highly recommended to have a good foundation of previous weight lifting experience before engagning in the NFL Combine Workout. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Strength and Conditioning  Online or in-person Workouts.