Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

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

Stiff Leg Barbell RDL’s/ Laying DB Hamstring Curls/ Laying Banded Hamstring Curl TRi-SET (4 sets x 45)

Barbell Stiff leg RDL: https://www.youtube.com/watch?v=HyD1LzwHAPU

Laying DB Hamstring Curls: https://www.youtube.com/watch?v=ZmOv9rAgLmE

Laying Banded Hamstring Curls: https://www.youtube.com/watch?v=NyS4X1XSoKs
4 Sets

10 Barbell Stiff leg RDL with a 3 second negative (down)

— Into —

15 Laying DB Hamstring Curls (Sub Machine) With a 3 second negative (Down controlled)

— Into —

20 Laying Banded Hamstring Curls- HEAVY BAND VARIATION (Watch Video)

(45 Total reps each set!!)

Tempo Back Squat/ three quarter globlet squats with heels elevated (5×32)

Back Squat: https://www.youtube.com/watch?v=LI-C9OZJinQ

Narrow Stance Dumbbell goblet 3/4 squats from the bottom with heels elevated 2”: https://www.youtube.com/watch?v=t9NG-ZqelEY
5 Sets

12 Barbell Back Squats with a 3 count down + 1 second pause at the bottom

— Into —

20 Narrow Stance Dumbbell goblet 3/4 squats from the bottom with heels elevated 2”

Landmine Oscillating Curtsy Lunge (4×10)

Landmine Oscillating Curtsy Lunges: https://www.youtube.com/watch?v=_99unWGrSyE
4 Sets

10 each leg Landmine Oscillating Curtsy Lunges

(1/2 Rep + 1 Full Rep= 1)

Metcon (Time)

For completion 150 seated calves raises for time