Open Gym Strength and Conditioning – Functional bodybuilding

Lower body push/pull

Lower body push/pull (No Measure)

Hip Halo Activation

-into-

3 rounds

5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Back Squat (8×6)

8 sets: 6 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading

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 leg

Deadlift (8×6)

8 sets: 6 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading

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 Squat: 1 and a Half Reps (4×12)

4 sets: 12 reps

*Build to a moderate weight, stay the same or build across

Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out reps. 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.

Elevated Toe Double DB Romanian Deadlift (4×12-15)

4 sets: 12-15 reps

*Build to a moderate weight, stay the same or build across

Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.

Barbell Step Through Lunges (4×10)

4 sets: 10 reps (each side)

*Build to a Moderate/Heavy Weight and stay the same across all sets.

Focus: Load a barbell on the back. From a standing position, perform a step-back lunge. Return to a standing position and go into a step-forward on the same leg. Return to a standing position. Perform the same movement on the opposite leg. Lunges should be done for quality, not for weight. Feel free to begin with an empty bar and increase across sets. Attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant reps throughout sets.

Standing barbell calf raises (4×15-20)

4 sets: 15-20 reps

*Build to a Moderate Weight and stay the same across all sets.

Make sure that platform you are standing on will not flip when standing on edge.