Open Gym Strength and Conditioning – Functional bodybuilding
Warm-up
prehab lower body 3 (No Measure)
Pre Hab Lower Body 3
3 Rounds of…
Suitcase Deadlift 3×10 each side
youtube.com/watch?v=S6s3mqhVhHU
Front Plank 1 Min
youtube.com/watch?v=GoflPzSrdKc
Pigeon Stretch 30 sec each leg
youtube.com/watch?v=h_hV-8suiiA
Strength (lower)
Metcon (Weight)
3 Sets
(1 set equals)
15 Dumbbell RDL against bands
-Into-
15 Banded step-ups (each leg)
-Into-
20 Banded good mornings
DB RDL against bands: https://www.youtube.com/watch?v=4rNrxEhz_CQ
(note band set up, complete RDL instead of Sumo)
Banded Step up: https://www.youtube.com/watch?v=EFvvaBkCRl4
Banded good morning: https://www.youtube.com/watch?v=s42pcY3ZxYI&feature=youtu.be
Box squats (5 sets)
Athletes Notes
How to approach this Lift
Box Height should be set at parallel relative to where you squat.
Focusing on sending hips back with a smooth and controlled descent.
Stay tight and as soon as you sit back on the box drive up with a tall torso.
5 Sets
Set 1: 5 Reps with a 3s Negative (Down)
Set 2: 5 Reps with a 3s Negative (Down)
Set 3: 5 Reps with a 3s Negative (Down)
Set 4: 5 Reps with a 3s Negative (Down)
Set 5: 5 Reps with a 3s Negative (Down)
Athletes Notes
Movement demo:
Box Squat: https://www.youtube.com/watch?v=7GnspQdVebU
Rest:
Try to complete each set every 2:00
Notes:
Use 70% of 1RM + Bands or Chains across on top of the straight weight. If no bands or chains, use 80% of 1RM. Set up a box just below parallel. Move down very controlled and up with speed and explosiveness
Landmine Hack Squat (4 sets)
Set 1: 15 Reps (sumo stance, toes out)
–immediately into–
10 Reps of ¾ Hack Squats from the bottom (finish short of lockout)
(25 total reps this set)
Set 2: 12 Reps (sumo stance, toes out)
–immediately into–
10 Reps of ¾ Hack Squats from the bottom (finish short of lockout)
(22 total reps this set)
Set 3: 12 Reps (sumo stance, toes out)
–immediately into–
10 Reps of ¾ Hack Squats from the bottom (finish short of lockout)
(22 total reps this set)
Set 4: 12 Reps (sumo stance, toes out)
–immediately into–
10 Reps of ¾ Hack Squats from the bottom (finish short of lockout)
(22 total reps this set)
Athletes Notes
Movement demo:
Landmine Hack Squats: https://www.youtube.com/watch?v=Xf96Mix60as
Smith Machine Hack Squat: https://www.youtube.com/watch?v=jYgiugxctSs
Rest:
2:00 between each set
Notes:
Sub banded sissy squat if no landmine. There are 2 stances each SUPERSET: 1 stance (sumo) immediately into the other (narrow with feet in front). No rest during each giant set (one giant set is 22-25 reps).
Score:
Record best load on the bar or machine.
Bulgarian Split Squat (3 sets)
3 Sets
7 Split Squats (Heavy KB/DB) + 7s Hold at Halfway on the last rep
–directly into–
7 Split Squats (Moderate KB/DB) + 7s Hold at Halfway on the last rep
–directly into–
7 Split Squats (Light KB/DB) + 7s Hold at Halfway on the last rep
*immediately switch legs and repeat*
Athletes Notes
Movement demo:
Bulgarian Split Squat Death Set: https://www.youtube.com/watch?v=CHNnzimGlXI
Rest:
2:00 between sets.
Notes:
Try to move the bench back as far as possible while keeping full range of motion. This helps keeps the focus on the forward leg. Hold something for increased balance.
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