1. PSU-Behrend Track Workouts “Success is the SUM of small efforts repeated day in and day out.”

2. Lifting: Day 1 Overhead Squat Overhead Squat Video Wide Overhead Grip Feet outside of hips Tight core Sit back like a squat NO WEIGHT Back Squat Back Squat Video Eyes up, head up, chest up, straight back, hips rotated back to sit into squat Squat down to at least 90° Weight all on heels of feet-toes up

3. Lifting: Day 1 Straight Leg Dead Lift (SLDL) SLDL Video Slight bend in knees, straight back, slow movement down until weight slightly below knees, then stand back up through using hamstrings and glutes Weight on heels at all times

4. Lifting: Day 1 Bench Press Bench Press Video Shoulder width grip on bar Feet on ground at all times Back on bench at all times Bring bar down to chest and back up-in control of movement DB Shoulder Press Shoulder Press Video Straight up bench Full rotation from 90° up to 180° Elbows in line with hips Locked wrists

5. Lifting: Day 1 Step Ups with Bar Barbell Step Up Video Bar in position like a back squat Step up onto box-knee at 90° Drive other leg up to 90°-keeping foot dorsi-flexed Repeat-both legs = one rep Full foot on box every time

6. Lifting: Day 2 Muscle (Hang) Clean Hang Clean Video Little to no weight-warmup for power clean Shoulder width grip, explosive leg movement with hips, catch with elbows high and bend in hips/knees Power Clean Power Clean Video Same as muscle/hang clean but from floor Start in full squat-straight back Power squat up to above knees, thrust hips through, catch with elbows high

7. Lifting: Day 2 Front Squat Front Squat Video Bar in front of you, elbows high, shoulders back, chest up, back straight Squat down to at least 90° Weight always on heels of feet Push Press Start with bar in front of you Load hips and knees Explode while pushing bar above head, landing with right leg forward-alternate lead leg each time Light weight, quick and explosive

8. Lifting: Day 2 Pull UpsAssisted Pull Ups Fully hang from bar Shoulder-width pronated grip Pull up all the way to chin being above bar Partner/band assistance if needed

9. Lifting: Day 3 Lunge Combo Forward lunge, side lunge, curtsy lunge each side = 1 rep Weight always on heel of foot Lunge back and around other legSide lunge Forward Lunge

10. Lifting: Day 3 Bent Over Row Bent Over Row Video Slight bend in knee, chest up, and straight back Pull shoulder blades together, keep elbows in, and bring bar up to bottom of sternum 1 Legged Squat/Single Leg Squat Single Leg Squat Video Back leg up on bench with only the toes making contact Lunge out to full extension that when squatting down your knee does not go over your toes

11. Lifting: Day 3 Glute Ham-Machine or Assisted Machine: Hook feet behind, bend all the way forward, contract hamstrings to pull body all the way up in a straight line Example of Machine Assisted: Have partner hold ankles and put weight on backs of feet. While keeping a straight body, try to resist forward as far as possible before hitting the floor. Example of Assisted