Open Gym Strength and Conditioning – Functional bodybuilding
Strength (lower)
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 (5×10)
5 sets: 10 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.
Athletes Notes
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 (5×10)
5 sets: 10 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.
Athletes Notes
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 (4×12)
4 sets of 12-15 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
Athletes Notes
Focus: 12-15 reps; build to a moderate weight, stay the same or build across
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
Elevated Toe Double DB Romanian Deadlift (4×12)
*Build to a moderate weight, stay the same or build across
Athletes Notes
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.
sled push/pull (4×30/30)
4 sets: 30yd push/30yd pull
*Load sled with a weight that will allow for challenging but constant push/pull for entire set. If using bands, ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Athletes Notes
Focus: Sled push is performed with arms extended straight out or with arms bent and hand close to body. Sled pull is performed holding onto the sled uprights and walking backward. If you do not have access to a sled, have a partner hold on to a band and walk forward against resistance for push and walk backwards against resistance for pull. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
4 sets: 30yd push/30yd pull
*Load sled with a weight that will allow for challenging but constant push/pull for entire set. If using bands, ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
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