Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

Leg primer C

20 each side Over Unders

2 Rounds

15 Contralateral Single Leg Deadlifts Left

15 Contralateral Single Leg Deadlifts Right

2 Rounds

0:30s Glute Bridge Hold

30 Alternating Banded Lateral Steps

30 KB Goblet Kang Squats

youtu.be/8pUr786Dfxk

Box Squats with Added Bands

Box squats

Athletes Notes

How to approach this Lift

Box Height should be set at parallel relative to where you squat.

Focusing on sending hips back with a smooth and controlled descent.

Stay tight and as soon as you sit back on the box drive up with a tall torso.

Deadlift (15-12-10-8-8)

5 Sets

Set 1: 15 Reps

Set 2: 12 Reps

Set 3: 10 Reps

Set 4: 8 Reps

Set 5: 8 Reps

Banded Reverse Lunge

Metcon (No Measure)

3 Rounds

1 Minute of smooth reverse lunges on the right leg

1 Minute of smooth reverse lunges on the left leg

1 Minute rest