Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Still Got the Lightning Dynamic Warm Up (No Measure)

Knee Hugs, 4 Each Leg

Heel to Butt Raise, 4 Each Leg

Forearm to In-step into Hamstring Stretch, 4 each Leg

Lunge With Twist Towards front leg side, 4 Each Leg

High Knees 40 feet

Butt Kicks 40 feet

Side Shuffle Down and Back 40 feet each way

Kareoke Shuffle Down and Back 40 feet each way

A- Skips 40 feet

Power Skips for Height 40 feet

4x 50 Yard Sprint Build 60%, 70, 80 and 90%

Bar Dips/ DB Double Arm Spider Curls (5 sets)

Bar Dips Spider Curls

Set 1: 15 band assisted Bar Dips into 15 Spider curls with 3 second negative (down) and 1 second pause in contraction at the top

Set 2: 12 bodyweight Bar Dips into 12 Spider curls with 3 second negative (down) and 1 second pause in contraction at the top

Set 3: 10 Weighted Bar Dips into 10 Spider curls with 3 second negative (down) and 1 second pause in contraction at the top

Set 4: 10 Weighted Bar Dips into 10 Spider curls with 3 second negative (down) and 1 second pause in contraction at the top

Set 5: 10 Weighted Bar Dips into 10 Spider curls with 3 second negative (down) and 1 second pause in contraction at the top

Barbell JM press (4 setts)

4 x 15 Reps With a 3 Second Negative (down)

Notes: Rest 90 seconds between sets. Record loading.

Hammer Curl/ Reverse Curl Supersets (4 sets)

4 Sets

10 Double Arm Hammer Curls with a 1-second pause in contraction at the top and 3 second negative

– into-

20 Reps of Barbell Reverse Curls fast and smooth

Seated overhead tricep extensions

3 Sets

Set 1: 10 Reps with a 3s Negative (Down)

Set 2: 10 Reps with a 3s Negative (Down)

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

DB waiter curls (4 sets x 12)

4 Sets

12 Reps with a 1 sec pause at the top