Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Lower body push/pull (No Measure)

Hip Halo Activation

-into-

3 rounds

5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Back Squat (5×7)

5 set: 7 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.

Deadlift (5×7)

5 set: 7 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.

Box step-ups (barbell back rack) (3×10)

2 sets of 10 each leg
3 sets: 10 reps (each side)

*Build to a moderate weight; stay the same or build across sets

Romanian dead-lifts (4×10)

RPE scale

0- nothing at all

0.5- just noticeable

1- very light

2- light

3- moderate

4- somewhat heavy

5- heavy

6

7- very heavy

8

9

10- very, very heavy
4 sets: 10 reps

Focus: Deadlift bar to hip to start. Push the hips back, lowering the barbell down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. Perform this movement on a plate if additional ROM is needed so plates do not contact floor between reps.

Bulgarian Split Squat (3×10)

3 sets: 10 reps (each side)

Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.

Standing barbell calf raises (4×15-20)

4 sets: 15-20 reps

Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension.

If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge