Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

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)

Strength (lower)

Back Squat (9×5)

9 sets: 5 Reps

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.

Deadlift (9×5)

9 sets: 5 reps

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.

Elevated Heel Goblet Squat – Tempo Rep + Normal Speed Reps (4×7+7)

4 sets: 7 tempo (3010) reps immediately into 7 normal speed reps

Focus: Use a small plate or slant board under each heel. 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. A portion of these are tempo reps and are written with an accompanying tempo speed. For example, the follow tempo of 3010 means: 3 second eccentric/lowering, 0 second pause in the bottom, 1 second contraction/raising, 0 second pause at the top.

Elevated Toe Double DB Romanian Deadlift – Tempo Rep + Normal Speed Reps (4×7+7)

4 sets: 7 tempo (3010) reps immediately into 7 normal speed reps

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. A portion of these are tempo reps and are written with an accompanying tempo speed. For example, the follow tempo of 3010 means: 3 second eccentric/lowering, 0 second pause in the bottom, 1 second contraction/raising, 0 second pause at the top.

seated db calf raise (4×15)

Use Moderate weight

Seated Dumbbell Calf Raise

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 dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge