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 (5×12-15)

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 (5×8-10)

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 (4×10-15)

4 sets: 10-15 reps

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.

Single Dumbbell Waiter Hold Curl (4×10-15)

4 sets: 10-15 reps

Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.

seated db tricep French press (4×10-15)

4 sets: 10-15 reps

Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.

DB spider curls (superset) (4×10-15)

4 sets: 10-15 reps

Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.

Core

4 Rounds:

20 abmat situps

30 flutter kicks (each side)

10 Standing Pallov Press (each side)

10 Single arm Overhead DB Marches Left Arm (10 knee raises each knee)

10 Single arm Overhead DB Marches Right Arm (10 knee raises each knee)

60 sec plank

-Rest 2:00 b/w rounds-