Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

6 min AMRAP

10/7 Assault Bike

5 Air Squats + Stepback lunges (each side)

-into-

Hip Halo Activation

*Focus: Bike effort should be moderate across rounds

Lower body push/pull

Metcon (No Measure)

Barbell Back Squat

5 sets: 12 Reps; increasing across sets

*Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs Rest 90 sec b/w sets

Barbell Deadlift

5 sets: 12 reps; increasing across sets

*Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.

Goblet Squats: 1 and a Half Reps

4 sets: 10-12 reps; moderate weight. Stay the same or increase across sets

*Focus: Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

Lying DB Hamstring Curl

4 sets: 12-15 reps; moderate weight. Stay the same or increase across sets.

*Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.

Barbell Lunge Walkthroughs

3 sets: 10 alternating reps (each side); moderate weight

*Focus: Folding a barbell in the back rack, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Hand positioning on barbell can be adjusted to find the most comfortable, but stable support.

Standing Barbell Calf Raise

4 sets: 15-20 reps; moderate loading

*Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension.

If needed, use rig to guide bar through movement so you