Open Gym Strength and Conditioning – Functional bodybuilding

Upper body pull warmup

Upper body pull warmup (No Measure)

50/35 cal Row

-into-

6 min AMRAP

10 ring rows

5 iron cross (each side)

5 seal pose/down dog pose transitions

10 seated single arm banded rows

Strict pull-ups (7×7)

-Hands outside shoulder width

-Full grip on bar

-Start hanging with arms extended

-Chest stays up with eyes forward

-pull until chin is higher than bar

-Complete at full arm extension
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Rest 90 sec b/w sets

Bent Over Row (4×12)

Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.

Double db prone row (4×10-12)

Double DB Prone Row

Raise the height of a bench on either side so that athlete can lay face-down on a bench and extend arms to the floor without making contact with ground. Grasp a dumbbell in each hand and pull with the elbows, focusing on a strong contraction at the top of each rep.

lying DB pull overs (4×12-15)

Lying DB Pullover on Bench

Lying on a bench, hold a dumbbell by the upper head in both hands. Keeping a slight bend in the arms, lower the dumbbell back towards the floor. Engagement should be felt in the lats/upper back. Only go back as far as control in the lift is still felt and start light to get a feel for the movement. Avoid overarching the back to facilitate a greater range of motion; core should remain engaged throughout. Suggested lying on the bench sideways so the upper back is the supported area by the bench (just ensure that bench is secured to prevent tipping over).

barbell drag curls (4×12-15)

Barbell Drag Curls

Focus: Performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back.

*Do not sacrifice strong shoulder position to try and get the bar higher on drags

Single db waiter hold curl (4×12)

Single Dumbbell Waiter Hold Curl

Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.

Cooldown/mobiity

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats

1 min thread the needle (each side)

1 min bicep wall stretch (each side)