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

SKLZ Workout Of the Week! Week 10 Day 1

Easy weeks are programmed in every 5 weeks to ensure muscle growth and to avoid the psychological 'burnout' that can occur from basically going to hard for too long. So enjoy this lowered volume  week of workouts.

-Nate

Week 10 - Day 1 (Monday) 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	Theraband Rotators (all positions)	8 reps
	5	Video Leg Press (45 Degree)	10 reps @ 570 lbs, 4 reps @ 685 lbs, 3 reps @ 795 lbs
	6	Video Dumbbell Squat	8 reps @ 65 lbs
	7	Video Dumbbell Walk Lunge	8 reps @ 55 lbs  Click Here For Rest of This Workout...

Get the complete workout here

Hit the weights now, hit the links with a vengeance this Spring!

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Golf

The Golf Programs are designed for those wanting to achieve fitness, and, to improve their performance on the golf course! Millions of people enjoy playing golf and what better way is there to get in shape than to perform an exercise program that takes into account the specific movements and physical demands of the great game of golf.

The first available golf workout is our "Dumbbell Golf Program". This program can also be done just about anywhere! It is an excellent program for those who want more physical development and wish to train at home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention.

The second available golf workout is our “Health Club Golf Program”. This program requires the use of a fully equipped gym but will help achieve fitness goals quicker and in many instances will give the best performance increases!

The final golf program is our "No Equipment Golf Program". This program will be for those who can't make it to the gym, or simply want to work out at home with no equipment required.

All of our Golf Programs will add more distance and more consistency to any golf game!

You are not alone on your way to the links! All US Sports Strength and Conditioning Programs come with flexibility, cardiovascular, and nutrition plans to help you to maximum success. 

 Looking forward to helping you hit 'em long and straight!

Hit 'em Long and Hit 'em Straight!

Golf

The Golf Programs are designed for those wanting to achieve fitness, and, to improve their performance on the golf course! Millions of people enjoy playing golf and what better way is there to get in shape than to perform an exercise program that takes into account the specific movements and physical demands of the great game of golf.
The first available golf workout is our "Dumbbell Golf Program". This program can also be done just about anywhere! It is an excellent program for those who want more physical development and wish to train at home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention.
The second available golf workout is our “Health Club Golf Program”. This program requires the use of a fully equipped gym but will help achieve fitness goals quicker and in many instances will give the best performance increases!
The final golf program is our "No Equipment Golf Program". This program will be for those who can't make it to the gym, or simply want to work out at home with no equipment required.
All of our Golf Programs will add more distance and more consistency to any golf game!

Select a Program

3 Day Dumbbell Oriented Program

3 Day Health Club Program View a Sample Workout of this Program below

Week 1 - Day 2 (Thursday) of Golf Conditioning	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	Video Back Extension	13 reps, 13 reps
	3	Video Cable Close Grip Row (Low Pulley)	15 reps @ 160 lbs, 12 reps @ 160 lbs
	4	Video Dumbbell One Arm Row (elbow close)	15 reps @ 75 lbs, 10 reps @ 70 lbs
	5	Video Lat Pulldown Close Grip Front	15 reps @ 140 lbs, 10 reps @ 125 lbs
	6	Video Cable One Arm Rear Lateral Raise	15 reps @ 35 lbs, 10 reps @ 35 lbs
	7	Video Cable One Arm Lateral Raise	15 reps @ 50 lbs, 10 reps @ 45 lbs
	8	Video Dumbbell Reverse Curl	15 reps @ 30 lbs, 10 reps @ 25 lbs

If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:

	Fully customized workouts, listing: exercises, sets, reps and weights.
	Exercise videos and descriptions demonstrating proper technique for every exercise.
	A built in feedback system and email contact with me anytime.

Using the world's most powerful online training tool I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and schedule.

For more information about my background, fee structure and how to get started, go to:

US Sports Strength and Conditioning

 Just fill out the brief contact form if you would like to get started.

Contact Me: Nathan Lewis CSCS US Sports Strength and Conditioning

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