Open Gym Strength and Conditioning – Functional bodybuilding
Warm-up
Leg primer D (No Measure)
2 Rounds
15 Leg Swings each leg
30 High Knees
50′ Squat Walk
2 Rounds
10 Goblet Curtsy Lunges Left
10 Goblet Curtsy Lunges Right
2 Rounds
0:20 Air Squat Hold (arms up, facing wall, as close as possible, fight for position)
Rest 0:20
1 Round
5 Empty Barbell Tempo Back Squats Wide Stance (3s Down, 3s Up)
5 Empty Barbell Tempo Back Squats Normal Stance (3s Down, 3s Up)
5 Empty Barbell Tempo Back Squats Narrow Stance (3s Down, 3s Up)
Strength (lower)
Barbell Glute Bridge/ Pull through Superset (heaviest glute bridge)
Barbell Glute Bridge: https://www.youtube.com/watch?v=OxEz198GEIo
Banded or Cable Pull throughs: https://www.youtube.com/watch?v=ZNq79So5RU8
Barbell Weighted Glute Bridge
Set 1: 15 Reps
Set 2 12 Reps
Set 3: 10 Reps
Set 4: 10 Reps
After each set Immediately into
20 Pull-throughs heavy Band or cable (with rope handle) pull-throughs
Back Squat (1×10)
Back Squat Shoulder Width Stance
Set 1: 30 smooth reps
Set 2: 10 Top half reps, 10 bottom half reps, 10 full reps (30 reps total this set)
Set 3: 15 Full Reps with a tempo of 3 seconds up and 3 seconds down
Set 4: 3 Reps plus a 5 second hold at parallel after the last rep, 3 times thru (12 total reps)
Set 5: 10 Heavy reps, drop 30% into 10 moderate reps, drop 30% into 8 reps, drop 30% into 8 reps
Notes: Rest 90 seconds between sets. Increase weight each set. Record heavy set of 10.
Banded RDL / DB Lunge Superset (5×35)
5 Sets of…
15 Stiff Leg DB RDLs (heavy weight, with light band resistance)
youtube.com/watch?v=J5QcOz1tpb4
–immediately Into–
-20 Alternating DB Lunge Steps
youtube.com/watch?v=D7KaRcUTQeE
Notes: Rest 2:00 between sets.
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