Open Gym Strength and Conditioning – Mayhem Burgener Strength

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep

3 sets:

15 Banded Clam Shell (Each Leg)

:30 Double KB Flutter Kick

5 KB Goblet Tempo DEEP Squats (5531)

Movement prep

3 sets:

15 Banded Clam Shell (Each Leg)

:30 Double KB Flutter Kick

5 Dumbbell Goblet Tempo DEEP Squats (5531)

Back Squat (5×5)

Back Squat:

5 reps @ 65%

5 reps @ 65%

5 reps @ 70%

5 reps @ 70%

5 reps @ 70%

* Rest as needed between sets *

Front Squat (3×5)

5 Front Squats x 3 sets @65%

* Rest as needed between sets *