Open Gym Strength and Conditioning – Functional bodybuilding
Warm-up
Leg Primer C (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
Strength (lower)
Single Leg db deadlift (3×8)
3 Sets
8 Reps each leg with a 3 second negative (down)
Athletes Notes
Movement demo:
Single Leg DB Deadlift: https://www.youtube.com/watch?v=zI-DVMBorGM
Rest:
1 minute between sets
Notes:
The DB should be held with the opposite arm to the single leg working (right leg work- DB held in the left hand)
Mummy squat with heels elevated (1×6)
Movement demo:
Mummy Front Squat Anarchy with Heels Elevated: https://www.youtube.com/watch?v=y9xDrRiGnwA
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)
Athletes Notes
Movement demo:
Mummy Front Squat Anarchy with Heels Elevated: https://www.youtube.com/watch?v=y9xDrRiGnwA
Landmine Alternating Reverse Lunges (4×10)
youtube.com/watch?v=G2KdKMMU6d8
4 sets of…
-10 Landmine Alternating Reverse Lunges Each Leg
youtube.com/watch?v=G2KdKMMU6d8
× Sumo Stance DB Squat Drop Sets (3 sets)
Movement demo:
Sumo Stance DB Squat: https://www.youtube.com/watch?v=Y_qWtwBhuXM
3 Sets
(1 set equals)
10 Heavy 3/4 Sumo Squats plus a 15-second hold at parallel on the last rep
– Immediately into –
10 Medium weight reps plus a 15-second hold at parallel on the last rep
– Immediately into –
10 Lightweight reps plus a 15-second hold at parallel on the last rep
Athletes Notes
Movement demo:
Sumo Stance DB Squat: https://www.youtube.com/watch?v=Y_qWtwBhuXM
Rest:
2 minutes between sets
Notes:
(30 reps each set) Hold the dumbbell in your hands between you legs, while standing on plates or boxes to crack parallel with squat depth. Heaviest weight is hard, but unbroken. Each drop after is roughly 30% or less. Example: 100lbs into 70lbs into 50lbs.
Score:
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