Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

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 (5×12)

5 sets: 12-15 reps

Focus: Quality form on pushup. 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 (5×8)

5 sets: 8-10 reps

Focus: Quality form on pushups and chin-ups. 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 (4×10)

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.

barbell drag curls (4×12)

Barbell Drag Curls

Focus: Performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back.

*Do not sacrifice strong shoulder position to try and get the bar higher on drags
Use moderate weight

Barbell Drag Curls

Focus: Performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back.

*Do not sacrifice strong shoulder position to try and get the bar higher on drags

Barbell skull crushers (4×10)

Barbell Skull Crushers for load:

#1: 10 reps

#2: 10 reps

#3: 10 reps

#4: 10 reps

4 sets: 10-15 reps

Standing Alternating DB Curl + Single DB Double Head Curl (4×20)

4 sets: 10 reps (alt – each side) + 10 rep (double head curl)

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.

Core

Workout Definition

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 KB Front Racked/Overhead Hold, keep core engaged throughout and do not lean away or towards either side. Torso should stay balanced while walking. One KB shoulder be locked out overhead and the other should be racked in the front rack (not allowed to set directly on the shoulder). Weight should be challenging.