Open Gym Strength and Conditioning – Functional bodybuilding

arms and core

arms and core warm-up (No Measure)

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extenstions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Push-ups (5x Max effort pushups into max effort chin ups)

5 sets: Max pushups + Max Chin-ups (rest 1:30 b/t sets)

Focus: Athletes will perform a max set of each movement. Pausing for longer than 5 seconds between reps or a large breakdown in form/position ends that set. Quality form on pushups and chin-ups. Athletes should keep a solid plank position during push-ups and aim to make contact with the quads/chest and the floor but don’t go completely relaxed between reps. Modify pushups to either pushups on a racked bar or the side of a box. Knee pushups are not preferred. Chin-ups should be done with a supinated (underhand grip). Athletes should use a band across the rig if assistance is needed for quality reps.

Chin-ups (5 x max effort pushups into max effort chin ups)

5 sets: Max pushups + Max Chin-ups (rest 1:30 b/t sets)

Focus: Athletes will perform a max set of each movement. Pausing for longer than 5 seconds between reps or a large breakdown in form/position ends that set. Quality form on pushups and chin-ups. Athletes should keep a solid plank position during push-ups and aim to make contact with the quads/chest and the floor but don’t go completely relaxed between reps. Modify pushups to either pushups on a racked bar or the side of a box. Knee pushups are not preferred. Chin-ups should be done with a supinated (underhand grip). Athletes should use a band across the rig if assistance is needed for quality reps.

Tricep Dips (superset with Standing Alternating DB Curl + Single DB Double Head Curl) (4×10-15)

4 sets: 10-15 reps on each

Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.

Standing Alternating DB Curl + Single DB Double Head Curl (superset with Tricep Dips (4×10-15)

4 sets: 10-15 reps

Focus: grasp a moderate weight dumbbell in each hand. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep. When finished with alternating reps, immediately grasp ONE dumbbell of a slightly heavier weight by each head and perform the remaining curls with both arms working at the same time.

Standing Tricep Extension w/ band 4×10 (superset with Incline Dumbbell Curls) (4×15-20)

4 sets: 15 -20 reps

Focus: Attach band to pullup bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body.

Incline Dumbbell Curls (superset with Standing Tricep Extension w/ band) (4×10)

4 sets: 10 (each side)

4 sets: 10 (each side); light to moderate weight

Core

5 Rounds

15 Strict Abmat Situps (no hand or arm assistance)

5 Around the Worlds (5 one way and 5 opposite way)

10 Windmills (each side)

1:00 Plank

Focus: For windmills, start with one end of a barbell pressed overhead with both hands. Rotate the bar to one side of the body and then rotate (back through full extension overhead) to the other side. Allow the feet to pivot as you perform reps and don’t be tempted to add too much weight. You should feel the obliques engaging throughout reps. For Around the Worlds, start lying on the floor in a follow position with legs extended. Bracing against the floor with hands, make a large circle with straight legs in one direction for desired number of reps, repeat in opposite direction for equal reps.