Ranger Workout of the Week

This is the 2nd week of our work capacity cycle. We will resistance train on Monday, Wednesday, Friday, perform interval running on Tuesday and Thursday, perform a long run on Saturday and rest on Sunday. As always, perform a dynamic warm up prior to all training and a static stretch after your workout. These workouts will be short and intense. Good luck, have fun and train with a purpose. NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Monday: Kettlebells and Body Weight Exercises

Push Press Squats: 5 reps
Pull-Ups: 20 reps
Push-Ups: 20 reps
Power Pulls: 5 reps
Squat Jumps: 10 reps
Mountain Climbers: 20 reps each leg

Perform as many rounds as possible in 30 minutes. Send me an email at:
scott@pro-performance.net and tell me how many rounds you did. Rest as little as possible.

Tuesday: Short Interval Running

Sprint for 10 sec. jog for 50 sec. Continue for 30 minutes

Wednesday: Weight Room Circuit Training

Hang Cleans: 5 reps
Kettlebell Front Squats: 5 reps
Renegade Rows: 5 reps each arm
Bench Press: 5 reps
Reverse Grip Lat Pulls: 10 reps
Straight Bar Triceps Extension: 10 reps
Straight Bar Curls: 10 reps
Body Weight Squats: 50 reps

Perform 5 rounds. Rest 1-2 minutes between rounds. Rest only as much time as it takes you to get to the next exercise.

Thursday: Long Interval Running

Run Hard for 2 minutes, jog for 2 minute. Continue for 30 minutes

Friday: W.O.D. Use Kettlebells

Mark off 100 yards. Place a cone at 10 yard increments. Start at cone 1. Perform the exercise series then do walking lunges to cone 2. Repeat the exercise series and continue to each additional cone.

Exercise Series:

Body Weight Squats: 25 reps
Burpees: 20 reps
Power Pulls: 10 reps (1 kettlebell)
Push-Ups: 20 reps
Mountain Climbers: 20 reps each leg
Kettlebell Swings: 20 reps

Saturday: Run 6 miles

Sign up for the Pro Performance newsletter at www.pro-performance.net

What Happened to Male Pride?

OK, WHAT HAPPENED TO MALE PRIDE?!!!!! I mean recently I have become increasingly aware of the fact that there are A LOT of weak bodied men out there. A lot more than I realized. Don’t get me wrong, I am not a man hater and I’m not trying to man bash, but it seems that not only have our men let themselves go physically, but some never even took the initiative to be physically active.

Now I know most men have someone in their lives that loves them the way they are, unconditionally, which is great! However, last time I checked all the women I know really appreciate a little mental and physical toughness in their men. That doesn’t mean you have to be a meat head, just be a little macho, tough, firm, BE A MAN, not a weenie. Not all women want a knight in shining armor, but its nice to know they have the ability to. There is something to be said for a little male vanity, I mean most men appreciate a woman who takes care of herself, so doesn’t it make sense that women would appreciate the same from a man? Let me answer… YES! So I am going to put the pressure on the men out there that need to do more. Take the time to take care of yourselves. I know you are busy, and you’re tired, and your family loves you just the way you are, but trust me if you start taking care of your body you will enjoy your life so much more, and so will your significant other!

You have to live with your body; it’s your house, so why not make the most of it, not only for you but your family as well. It only takes a few minutes a day, but the benefits will last a lifetime. So come on guys be a manly man! Be our tough guy. Be as strong, or stronger than us girls. WE LIKE IT!

Dixie Bagley
ACE Certified Personal Trainer
Pro Performance Inc.
314 East 1st Ave. Rome, GA 30161
Dixie’s Cell: 706-252-0497

Ranger Workout of the Week

This week we begin a 2 week work capacity cycle. We will resistance train on Monday, Wednesday, Friday, perform interval running on Tuesday and Thursday, perform a long run on Saturday and rest on Sunday. As always, perform a dynamic warm up prior to all training and a static stretch after your workout. These workouts will be short and intense. Good luck, have fun and train with a purpose. NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Monday: Kettlebells and Body Weight Exercises

Push Press Squats: 10 reps
Pull-Ups: 10 reps
Push-Ups: 20 reps
Power Pulls: 10 reps
Squat Jumps: 10 reps

Perform as many rounds as possible in 30 minutes. Send me an email at:
scott@pro-performance.net and tell me how many rounds you did. Rest as little as possible.

Tuesday: Short Interval Running

Sprint for 15 sec. jog for 45 sec. Continue for 30 minutes

Wednesday: Weight Room Circuit Training

Power Pulls from the Hang: 5 reps
Squats: 5 reps
Renegade Rows: 10 reps
Bench Press: 5 reps
Lat Pulls: 10 reps
Dumbbell Triceps Extension: 10 reps
Dumbbell Curls: 10 reps
Body Weight Squats: 50 reps

Perform 5 rounds. Rest 1-2 minutes between rounds. Rest only as much time as it takes you to get to the next exercise.

Thursday: Long Interval Running

Sprint/Run for 1 minute, slow jog for 1 minute. Continue for 30 minutes

Friday: W.O.D. Use Kettlebells

Mark off 100 yards. Place a cone at 10 yard increments. Start at cone 1. Perform the exercise series then do walking lunges to cone 2. Repeat the exercise series and continue to each additional cone.

Exercise Series:

Push Press Squats: 5 reps
Burpees: 10 reps
Power Pulls: 5 reps
Push-Ups: 20 reps
Mountain Climbers: 20 reps each leg

Saturday: Run 5 miles

Sign up for the Pro Performance newsletter at www.pro-performance.net

Ranger Workout of the Week

This week we will deload. This is the 4th week of a heavy cycle and now it is time to let your body recover. We don't take the week off, but will manipulate the intensity. We will keep the format of upper body on Monday, lower body on Wednesday and total body on Friday. It is important to NOT go to failure on any exercises. You should be able to complete all prescribed reps. Perform your dynamic warm prior to your training and static stretching post workout.

Monday:

Perform as a circuit; perform 2 circuits; take 1 min. rest between

Dumbbell Bench Press: 20 reps
Dumbbell Rows: 20 reps
Palms in Overhead Press: 20 reps
Lat Pulls: 20 reps
Triceps Push Downs: 20 reps
Dumbbell Curls: 20 reps
Hanging Leg Raises: 20 reps
Bent Knee Sit-Ups: 20 reps

Wednesday

Perform as a circuit; perform 2 circuits; take 1 min. rest between

Double Kettlebell Cleans: 20 reps
Squats: 20 reps
Glute-Ham Raise: 20 reps
Step Ups: 20 reps each leg
Pistol Squats: 20 reps each leg
Floor Wipers: 20 reps each side
Hanging Leg Raises: 20 reps

Friday

Perform 2 circuit, 20 reps per exercise, take no rest between exercises

1. Push Press Squats
2. Power Pulls from the Floor
3. Push-Ups
4. Pull-Ups
5. Kettlebell Swings

I Fell in a Hole

I am a people watcher. I like to watch people, their mannerisms, how the move and how they interact with other people. I love to watch young parents with young children. It makes me think back to when my children were young and all the fun Lisa and I had with them. I watch and look at people and try to guess what their profession is, where they are from and what they do as a hobby. I used to people watch and try to guess who works out. Don’t do that anymore, it’s too easy. I now watch and try to figure out why people don’t work out. I haven’t figured that out yet. Being in the business I’m in, you can call it the fitness industry, coach, or personal training; I’m around people who are either in shape or on their way to getting in shape. This is especially true if you train with us a Pro Performance. Now everyone isn’t in great shape when they enter the doors, but one thing everyone has in common is that they are willing to work. They are sick and tired of feeling like they feel, looking like they look and are willing to work to make a change. They have made a conscious decision to change their lives. The Pro Performance Team has had a hand in changing a lot of lives in North West Georgia. So I guess we are in the life changing business. I guess you are thinking, I fell in a hole. What does this title have to do with this article? I write a lot of articles about the ladies who train with us, but today this one is for all you guys. I’m not talking about the men who train with us, but the average American man. Here is the situation, a hypothetical situation. I may sound crazy, but stay with me. I’m going to give one example. A man goes on a hunting trip. He is walking through the wood and falls in a hole. This man is 6 feet tall. The hole is 6 feet deep. There is a branch lying across the hole that he can reach and pull himself out of the hole. The branch is big enough to hold him. He grabs the branch and begins to pull. But wait! This is the average American man. He can’t do one pull up so he can’t pull himself out of the hole. The man dies! This is a tragedy! If only he could have done ONE pull up with his body weight. Men, get off your butts and get into the weight room! NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Ranger Workout of the Week

This week will be phase 3 of our strength training. We will cycle the reps down and increase the weight on our core lifts. Again, We are going to focus on strength for your upper body on Monday, lower body on Wednesday and a total body work capacity workout on Friday. Each training session will begin with dynamic warm up and mobility exercises. Each training session should end with static stretching and cool down. On Monday, perform shoulder prehab training. Next week we will deload. Here we go!

Monday: Upper Body Strength Training

Bench Press: 4x2
superset
Seated Rows: 4x5

Incline D.B. Press: 4x5
superset
Dumbbell Rows: 4x8

Super Circuit: Perform 3 Rounds
Weighted Pull-Ups: 3 reps
Kettlebell Double Overhead Press: 3 reps
Up-right Rows: 8 reps
Triceps Extension: 8 reps
Dumbbell Curls: 10 reps
Get Up Sit-Ups: 10 reps
Hanging Leg Raises: 20 reps

Wednesday: Lower Body Strength Training

Dead Lift: 4x5
Glute Ham Raise: 4x8 with wt. added

Super Circuit: Perform 3 Rounds
Pistol Squats: 5 reps each leg, wt. added
Step ups: 5 reps each leg, hold dumbbells
Kettlebell Front Squats: 5 reps
Kettlebell Swings: 10 reps
Incline Sit-ups: 20 reps
Floor Wipers: 10 reps each side

Friday: Total Body Work Capacity

Push Press Squats: 10 reps
Front Squats: 5 reps
Push-Ups: 20 reps
Power Pulls: 10 reps
Kettlebell Swings: 10 reps
Pull-Ups: 10 reps
Walking Lunges: 20 yards
Rest 2 minutes between rounds
Perform 5 rounds

Pain is temporary. Quitting lasts forever.
-- Lance Armstrong


Sign up for the Pro Performance Newsletter at:
www.pro-performance.net