Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Crossover Symmetry and Hip Halo Warmup (No Measure)

Crossover Symmetry

and

Hip Halo Warmup

Shoulders and glutes

Shoulder Press (8×6)

8 set: 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: 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 (5×7)

5 Sets: 7 Reps

*Show control with every rep

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.

Seated DB Arnold Press (4×12)

4 Sets: 12 Reps

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

Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.

GHD hip raise (5×20)

5 Sets: 20 Reps

*No weight prescribed. You may use a light load if desired.

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

Weighted hip extensions (5×12)

Holding a plate across chest.
5 Sets: 12 Reps

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

Focus: Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.

Deficit sumo deadlift KB (4×12)

4 Sets: 12 Reps

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

Focus: Feet should be in a wider than shoulder width stance and turned out. Feet should be on elevated surfaces with open space below the body for DB to pass through. Hold DB by one head and sumo deadlift. DB/KB does NOT have to make contact with the floor for full ROM. Squeeze glutes to stand up.