Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

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

Banded Sumo DB Stiff Leg Deadlift (4 x 15 Reps with a 3s Negative *use band tied to r)

DB Sumo Deadlift:

youtube.com/watch?v=O3pmXUqgsU4

Band Setup:

youtube.com/watch?v=71vBRXfrHFw

Mummy squat with heels elevated (6 sets)

Set 1: 20 Light Reps Light

Set 2: 5 Half Reps from the Bottom into 5 Full Reps, 3 times thru (30 total reps)

Set 3: 5 Half Reps from the Bottom into 5 Full Reps, 3 times thru (30 total reps)

Set 4: 3 Tempo Reps (5s Down, 5s Up) into 3 Fast Reps, 3 times thru (18 total reps)

Set 5: 15 Reps with a 3s Negative (Down)

Set 6: 20 Reps (choose a weight that will get you CLOSE TO FAILURE)

youtube.com/watch?v=y9xDrRiGnwA

Barbell Weighted Glute Bridge + Barbell Split Lunge

Barbell glute bridge: https://www.youtube.com/watch?v=OxEz198GEIo

Split lunge: https://www.youtube.com/watch?v=aTPafOohoA8
Set 1:

15 Barbell Glute Bridges

-Into-

15 Reps of Barbell Split Lunge each leg

Set 3:

10 Glute Bridges

-Into-

15 Reps of Barbell Split Lunge each leg

Bulgarian Split Squat (3×8)

3 Rounds of…

8 Bulgarian Split Squats (Heavy) + 8s Hold at Parallel into

8 Bulgarian Split Squats (drop weight 20%) + 8s Hold at Parallel into

8 Bulgarian Split Squats (drop weight 20%) + 8s Hold at Parallel

–switch legs and repeat–