Mr. Otte
Weight Training
Date: May 8, 2010

The first workout that I will be showing you is an upper body workout, not to intense, but it gets the job done. Workout number one is going to deal with the upper body exercises and there’s a lot but I’m just going to give you a few that would be the best ones to do. * Upper Body workout:
Day 1, Polymeric Press up:
Begin in the standard press-up position on the floor. Your upper body should be supported with your hands on the floor - shoulder- width apart. Your arms are fully extended, and your legs and feet are supported by your toes, which are hip-width apart. To begin the exercise, lower your chest toward the floor by bending your elbows while keeping your trunk and hips extended and "rigid." When your chest is one to two inches from the floor, rapidly straighten your arms and push your body upward as fast as possible. As your arms reach full extension, release your hand contact with the floor and clap your hands together very quickly, before returning your hands to the floor in the same position that they were in before the clap. Repeat this action (lowering, rapid extension, clap and land on your hands) for the prescribed number of repetitions. The polymeric push-up helps to develop upper-body power as well as stabilizing strength in the core muscles. These muscles work together to stabilize the upper body during running, improving running economy. Day 2, Prone Trunk Extensions:
Begin by lying face down on the floor with your legs straight and your arms extended straight forward (they would be "overhead" if you were standing up). Slowly raise your chest, shoulders, and arms up toward the ceiling as high as you can, keeping your toes in contact with the floor at all times. Then, slowly lower your chest, shoulders, and arms down to the floor, but do not rest on the floor - maintain some muscle tension throughout your back for the entire exercise. Slowly repeat this up-and-down action for the prescribed number of repetitions. The prone trunk extensions strengthen the muscles of the upper and lower back. These muscles coordinate with the abdominals and oblique’s to stabilize the trunk during all running activities.
Day 3, Barbell row:
Holding bar or weights in front of thighs bend knees and tilt torso forward to about 45 degrees, abs in tight. Take the weight out, following line of thighs, and then squeeze the back to draw weight in towards belly button. Avoid this move if you have back problems. Another god workout to do is core which means your chest and abs exercises, and here are some. * Core Exercises: Day 1,Scissors and Raises:
Begin by hanging from a bar or overhead support. The height of the bar should allow you to hang with your body fully extended, without your feet touching the ground. Raise your right knee vertically (with the knee bent as in a running stride) as high as you can while simultaneously pushing your left foot and leg behind you (with the left leg almost completely straight). Next, quickly reverse your legs so that your left knee swings forward and upward (with the knee bent as in a running stride) and your right foot and leg move downward and backward behind you (with the right leg nearly straight). Repeat this’ scissor" action for the prescribed number of repetitions before moving onto the second part of the exercise - the double-knee raise: To perform the double-knee raises, return to a straight, hanging position. Simultaneously raise both legs up as high as you can towards your chest - with both knees bent. Then, lower both legs together slowly to the starting position, before repeating the raising and lowering action for the prescribed number of repetitions. The hanging scissors and double-knee raises strengthen the hip-flexor, abdominal, and oblique muscles. These muscles function together to stabilize the trunk during running.
Day 2,Low-back stabilizers:
For this exercise, you will need a bench, padded table, or 'Roman-Chair' bench. Lie face down with your body extended and your hips at the edge of the supporting surface of the bench. Your arms should be extended straight down toward the floor in front of you. For added stability, it helps if your feet are wedged between the end of the bench and a wall. Smoothly raise both arms over your head simultaneously while maintaining your trunk in full extension (your body should be horizontal to the floor and held straight as an arrow), and then return both arms to the starting position. Repeat this action repeatedly for the prescribed time.
Day 3, Back extension:
Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, then lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts, lower and repeat.
And the last workout that I like doing a lot is the lower body exercises because I play basketball and I can dunk so work on my legs a lot and here are some good leg workouts. * Lower back exercises:
Day 1,High Bench Step Up with Jumps:
Begin from a standing position on top of a bench that is approximately knee high, with your body weight on your left foot and your weight shifted toward the left heel. The right foot should be free and held slightly behind the body. Lower your body in a controlled manner until the heel of the right foot touches the ground, but supports all of your weight on your left foot. Return to (and through) the starting position by driving down with the left heel and straightening your left leg as quickly as possible, so that you actually jump vertically and leave the surface of the bench. Upon landing from the jump (hopefully in the same spot from which you took off), lower your body again in a controlled manner until your right foot touches the ground. Repeat for the prescribed number of repetitions, and then switch over to the right leg. Maintain upright body posture with your trunk throughout the entire movement, with your hands held at your sides (with or without dumbbells).
Day 2, Chin Ups: The chin up works those same muscles as the lat pull down. Grab a chin up bar with your hands a bit wider then shoulder width apart. Bend your legs so that your body is hanging from the chin up bar. Straighten your arms and let your lats stretch. Hold this position for a second. Arch your back slightly and pull yourself up to the bar until your chin is just over the bar. Hold this position for a second to maximize the peak contraction. Slowly lower yourself to the starting position.
Day 3, Pull Though: This exercise works the spinal erectors, buttocks, and hamstrings. Using a low pulley cable, stand facing away from the machine with the cable between your legs using a medium, stance. Begin by letting the cable pull your arms through your legs, then flex back to the starting position making sure to squeeze your glutes as you rise.