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)

Single Leg db deadlift (3×8)

Single Leg DB Deadlift: https://www.youtube.com/watch?v=zI-DVMBorGM
3 Sets

8 Reps each leg with a 3 second negative (down)

× Mummy Front Squat Anarchy with Heels Elevated “Quadzillla” (1×5)

Mummy Front Squat Anarchy with Heels Elevated: https://www.youtube.com/watch?v=y9xDrRiGnwA
5 Sets

Set 1: 15 Reps with a count of 5 seconds up and 5 seconds Down

Set 2 15 Double Contraction Reps (1/2 rep from the bottom into 1 full rep=1)

Set 3: 3 Reps plus 10 second negative (down) on the 3rd rep, 4 times thru (12 total reps this set)

Set 4: 10 Reps with a 3s Negative (Down)

Set 5: 10 heavy 3/4 reps from the bottom, drop 30% into 10 moderate 3/4 reps from the bottom, drop 30% into 10 light 3/4 reps

Barbell Back Rack Lunges/ Banded Step Up Superset (3×23)

Alternating Back Rack Lunges: https://www.youtube.com/watch?v=ZPoMxOrIeO4

Banded Step Ups: https://www.youtube.com/watch?v=EFvvaBkCRl4
3 Sets

15 Banded Step Ups each leg

× 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