Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Shoulders and glutes

Metcon (No Measure)

Barbell Strict Press

5 sets: 10-12 Reps (Weight increasing across sets)

-Rest 90 sec b/t sets-

*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over extension of the low back. Use a slightly staggered stance if needed.

Standing Double DB Strict Press + Push Press

4 sets: 10 Double DB Strict Press + 5-10 Double DB Push Press

*Focus: DB’s start at the shoulders and are pressed overhead. Focus on a neutral grip (palms facing each other). Weight should allow for 10 reps on strict press but not much more. Without putting the dumbbells down, complete an additional 5-10 DB push press.

Standing Single Arm Banded Front Raise

4 sets: 12-15 reps(each side); light to moderate weight band

*Focus: Attach a light weight band to the rig around knee level. Face away from the band and brace core to stay balanced throughout movement. Grasp band and lift to shoulder height with a straight arm and return down. Show control throughout movement. Use DB if a band is not available.

Single Arm Bent Over Lateral Raise

4 sets: 12-15 reps(each side); light to moderate weight band

*Focus: Same band setup as previous movement. Bend at a 45-90 degree angle with the torso and stand parallel to the rig. The working arm (farthest from the rig) will raise the arm to the side to shoulder height. Show control throughout and keep core engaged.

GHD Hip Raise

5 sets: 20 reps; unloaded or holding a plate or DB

*Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep

Walking Double DB Lunge

4 sets: 25 yds (moderate weight in each hand)

DB’s can be held by the sides or on the shoulders

*Focus: Use straps or grips if needed so grip is not an issue. Use a weight that will allow for control with each step and focus on glute engagement with each step.

Cooldown/mobiity

Metcon (No Measure)

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min pigeon pose (each side) 30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)