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 (8×6)
8 sets: 6 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.
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. Attempt to add a small increase from previous week’s loading.
5 set: strict handstand pushups + kipping handstand pushups (5×20)
5 sets: 10 strict reps + 10 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 Arnold Press (4×10)
4 sets: 10 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 with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
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
kneeling banded hip extension (4×15)
4 sets: 15 reps
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
Attach a moderate weight band to the rig at knee 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 band in front of the box 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
Deficit sumo deadlift KB (4×12)
4 sets: 12 Reps
*Build to a moderate/heavy weight, stay the same or build across sets
Athletes Notes
Focus: Feet should be in a wider than shoulder width stance and turned out. Feet should be on elevated surfaces with open space below the body for DB to pass through. Hold DB by one head and sumo deadlift. DB/KB does NOT have to make contact with the floor for full ROM. Squeeze glutes to stand up.
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