Open Gym Strength and Conditioning – Functional bodybuilding
Leg primer B (No Measure)
2 Rounds
0:30 Straddle Center
0:30 Straddle Right
0:30 Straddle Left
0:30 Groin Stretch
2 Rounds
20 Windmill Toe Touches
20 Sliding Lateral Lunges
2 Rounds
0:30 Wall Sit Left Leg Only
0:30 Wall Sit Right Leg Only
15 Air Squats
This is an abbreviated video on the movements above:
youtube.com/watch?v=_xQoeimLDWw&list=PLizbOB6SZHIsVZXIKSI7whE0JkG1qQNGS
Strength (lower)
Banded Landmine RDL/DB Sumo RDL Superset (record heaviest set)
3 Sets
Set 1: 10 Reps with a 3 Second negative (down)
Set 2: 10 Reps with a 3 Second negative (down)
Set 3: 10 Reps with a 3 Second negative (down)
Each Set immediately into…
-15 Reps Sumo Double DB RDL’s with a 2 second negative down, no rest at the top, with medium dumbbells (35’s-60’s)
Banded Landmine RDL: https://www.youtube.com/watch?v=k_82GcPaY
Sumo Double DB RDL’s: https://www.youtube.com/watch?v=4KTuMqDrmxo
Back Squat (1×8)
9 Sets
Set 1: 20 Reps
Set 2: 18 Reps
Set 3: 16 Reps
Set 4: 14 Reps
Set 5: 12 Reps
Set 6: 10 Reps
Set 7: 8 Reps
Set 8: 8 Reps
Set 9: 8 Reps
Start light, around 40% for the first set. Each set add weight, about 10% or less to the last 3 sets of 8. The last 3 sets of 8 should be the hardest and heaviest sets, somewhat close to failure. Do the last 3 sets as heavy breathing squats with a pause and breathe at the top of each rep.
Barbell Weighted Glute Bridge + Barbell Split Lunge (4 sets)
Set 1:
15 Barbell Glute Bridges
-Into-
15 Reps of Barbell Split Lunge each leg
Set 2:
12 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
Set 4:
10 Glute Bridges
-Into-
15 Reps of Barbell Split Lunge each leg
Core
Side bends/knee raises (3×50)
3 Rounds of…
20 KB Side Bends (each side)
30 Knee Raises with a 2s Negative (Down)
–No rest between rounds–
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