Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

Crossover Symmetry

and

Hip Halo Warmup

Focus: Move with ntention and focus on each movement you are performing

Shoulders and glutes

Metcon (No Measure)

Barbell Strict Press

5 sets: 10 Reps; increasing across 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 to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack.

Strict Handstand Pushups

5 sets: 6-8 reps

*Focus: Stay with in a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged with the legs together. Breathe out on each rep to assist with core engagement and stability. Ensure that all reps reach full lockout. If you do not have strict handstand pushups, this movement can be modified to kipping handstand pushups, handstand pushups with feet on a box, pike pushups, or a strict double dumbbell standing press.

Standing Single Arm DB Press

4 sets: 10 reps (each side); moderate loading: stay the same or increase across sets

*Focus: Hold a dumbbell in one hand, press overhead to full lockout. Do not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to a Arnold press motion without the full supinated grip at the shoulder).

Double DB Lateral Raise + Double DB Front Raise

4 sets: 10 lateral reps + 10 front reps

*Focus: While standing, bend forward slightly with dumbbells in each hand. Keep a slight bend in the elbows and lift the dumbbells out to the sides. Aim to move the weight by leading with the elbows rather than the hands. Do not let the dumbbells/hands raise above the level of the shoulders. When performing front raises, follow the same guidelines as the lateral raise but lift to th