Open Gym Strength and Conditioning – Functional bodybuilding
Warm-up
Shoulder and glute warmup (No Measure)
Crossover Symmetry
and
Hip Halo Warmup
Athletes Notes
Focus: Move with intention and focus on each movement you are performing
Shoulder Press (5×10)
5 set: 10 reps
*Build to a moderate weight and stay the same across all sets.
Athletes Notes
Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack.
5 set: 10 reps
*Build to a moderate weight and stay the same across all sets.
strict handstand pushups + kipping handstand pushups (5×14)
5 sets: 7 strict reps + 7 kipping reps
Athletes Notes
Focus: Stay within a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged. Breathe out on each kip to assist with core engagement and stability. Ensure that all reps reach full lockout. For kipping reps, follow the sequence of head on ground, butt against wall, load legs, kip/press. Padding or a mat under the head is advised. If you do not have strict handstand pushups, this movement can be modified to a strict double dumbbell standing press. If you do not have kipping handstand pushups, this movement can be modified to handstand pushups with feet on a box, pike pushups, or a double dumbbell push press.
Seated db press (4×10)
4 sets: 10-12 reps
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
GHD hip raise (5×20)
5 sets: 20 reps; unloaded or holding a plate or DB
Athletes Notes
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
Russian kettlebell swings (10×10)
10 sets: 10 reps
*As heavy as possible with maintained form
Athletes Notes
Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing. Avoid excessive dropping of the chest in the bottom of the swing.
Russian Kettlebell Swing
kneeling banded hip extension (4×12-15)
4 sets: 12-15 reps
*Moderate weight band
Athletes Notes
Attach a moderate weight band to the rig at shin height. Loop the free end around the body and face away from the rig. Band should be placed across the hip and a kneeling setup position should be assumed. Place a box or bench in front of the body to stabilize against with the hands. Extend the hips forward, away from the rig by engaging/squeezing the glutes. Pause momentarily at full extension and return to start position.
Kneeling Banded Hip Extension
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