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 (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
Chin-ups (5×8-10)
5 sets: 8-10 reps
*Weighted reps – add weight If able
Athletes Notes
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.
standing tricep extension w/ band (4×15)
4 sets: 15 -20 reps
Athletes Notes
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.
standing alternating db bicep curls (4×12)
4 sets: 12-15 reps (each side)
*Build to a Light/Moderate Weight and stay the same across all sets.
Athletes Notes
Focus: Stay with a weight that will allow for control and minimal kipping of reps. 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.
single arm db kickback (4×12)
4 sets: 12-15 reps (each side)
Athletes Notes
Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.
Single Arm DB Kickback
standing alternating db hammer curls (4×12)
4 sets: 12-15 (each side)
Athletes Notes
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).
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