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Body By Pro Performance: March 2009

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Body By Pro Performance. Sunday, March 29, 2009. Ranger Workout of the Week. Perform your dynamic warm up prior to training and a static stretch after. Bench Press: 5,5,5 (65%, 75%, 85%). On the last set, perform as many reps as possible but don't go to failure). Squats: 5,5,5 (65%, 75%, 85%). On the last set, perform as many reps as possible but don't go to failure). 2 Glute-Ham Raise: 10. 3 Dumbbell Bench Press: 10. 4 Pistol Squats: 10 ea. 5 Triceps Extension: 10. 6 Straight Leg Hanging Leg Raises: 10.

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Body By Pro Performance: Ranger Workout of the Week

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Body By Pro Performance. Monday, January 11, 2010. Ranger Workout of the Week. 2 Board Press: 3,3,3 ; 80%, 85%, 90%. Box Squat: 8X2 @63%. 1 Dumbbell Bench Press: 5. 2 T-Bar Rows: 10. 3 Glute-Ham Raise: 10. 4 Leg Swings: 5. 5 Wall Hip Hypers: 5. 6 Weighted Pull-Ups: 3. 7 Pistol Squats: 3 ea. 8 Triceps Extension: 8. 10: Reverse Hypers: 10. 11 Weighted Hanging Leg Raise: 10. Dumbbell Bench Press: 3,3,3 80%, 85%, 90%. Box Jumps: 3 reps. 1 Lateral Raise: 10. 2 Face Pulls: 20. 3 Power Runner: 5. 4 Leg Swings: 5.

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Body By Pro Performance: April 2009

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Body By Pro Performance. Sunday, April 26, 2009. Ranger Workout of the Week. We are beginning a new cycle. Add 5 lbs to your upper body lifts, bench press and military press max and 10 lbs. to your squat and dead lift max. Perform a dynamic warm-up prior to training and a static stretch post workout. Here we go! Bench Press: 5,5,5 (65%, 75%, 85%). On the last set, perform as many reps as possible but don't go to failure). Squats: 5,5,5 (65%, 75%, 85%). 2 Good Mornings: 10. 3 Dumbbell Bench Press: 10.

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Body By Pro Performance: June 2009

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Body By Pro Performance. Monday, June 29, 2009. Ranger Workout of the Week. Alternating Dumbbell Bench Press: 3x10. Alternating Up-Right Rows: 3x10. Band Laterial Raise: 3x20. Band Push downs: 3x20. Band Triceps Extension: 3x20. Intervals: Sprint the straights and jog the curves for 2 miles, then jog the straights and sprint the curves for 2 miles. After quarter, perform 50 reps of core work. Pistol Squats: 3x10 Each leg, body weight only. Step Ups: 3x10 each leg. 1 Push Press: 30 sec. 6 Run 1.4 mile.

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Body By Pro Performance: August 2009

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Body By Pro Performance. Friday, August 28, 2009. Ranger Workout of the Week. We in week 2 of a 4 week cycle. We are going to focus on strength with multi-joint lifts and increase our fitness level with the circuit. Perform a dynamic warm up prior to your workout and a static stretch post workout. Have a great week! 2 Board Press: 4x3 @ 85% of 1RM. Squats: 4x3 @ 85% of 1RM. Dumbbell Bench Press: 8 reps. Pistol Squats: 3 reps each leg. Renegade Rows: 5 reps. Glute-Ham Raise: 10 reps. Reverse Lunges: 5 reps.

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Body By Pro Performance: December 2009

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Body By Pro Performance. Thursday, December 31, 2009. NO EXCUSES" The Pro Performance System of Training. The "NO EXCUSES" Ebook has finally arrived! Are you tired of spending hours upon hours in the gym? Are you tired of getting just mediocre results? Would you like to spend 3.25 hours per week training and get GREAT RESULTS? I’m not an Internet marketer or a computer guru. I’m a strength and conditioning coach! Scott Hines Sr. EdM, C.S.C.S. RKC II, is the owner of Pro Performance, a...In 2009, Scott jo...

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Body By Pro Performance: July 2009

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Body By Pro Performance. Sunday, July 26, 2009. Ranger Workout of the Week. This week we are starting on a new cycle. Back to the basics utilizing the weight room and traditional strength training, body weight exercises, kettlebell training and various other implements. Remember to always perform a dynamic warm up and a post workout static stretch. Work hard and smart and have a great week! Pistol Squats: 5 ea. Laterial Raise/Bent Over Raise: 10 ea. Glute Ham Raise: 10. Hanging Leg Raises: 10. We reloade...

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Body By Pro Performance: February 2009

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Body By Pro Performance. Sunday, February 22, 2009. Ranger Workout of the Week. We are in week 3 of a 4 week strength cycle. Always perform a dynamic warm-up prior to training and a static static stretch post workout. 1 Floor Press: 5,3,2. 2 T-bar Row: 5,5,5. 3 Decline Bench Press: 7,5,3. 4 Lat Pulls: 5,5,5. 5 Double Kettlebell Overhead Press: 5,3,2. 6 Barbell Shrugs: 10,10,10. 7 Barbell Triceps Extensions: 8,8,8. 8 Barbell Curls: 10,10,10. 9 Triceps Push downs: 10,10,10. 10 Dumbbell Curls: 10,10,10.

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Body By Pro Performance: November 2009

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Body By Pro Performance. Sunday, November 29, 2009. Ranger Workout of the Week. I hope everyone had a great Thanksgiving. We are coming off of a delaod week. For the next 2 weeks, we will focus on muscle hypertrophy. Always perform a dynamic warm up prior to training and a static stretch post workout. Here we go! Bench Press: 2X Max Reps with your body weight: Rest 3 min. between sets. Squats: 2X Max Reps with your body weight: Rest 3 min. between sets. Dumbbell Chest Flys: 10 reps. Reverse Flys: 10 reps.