Open Gym Strength and Conditioning – Functional bodybuilding

arms and core

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

Deficit push-ups (5×10)

5 sets: 10 reps

Focus: Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet. There should be enough space between the plates for the hands so that the torso can pass through and make contact with the floor. Athletes will find that turning the hands out slightly will allow for better shoulder positioning when going down in the pushup. Only attempt deficit pushups if you can perform regular pushups without assistance. Recommended deficit is 45lb hi-temp plates.

Chin-ups (5×10)

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)

4 sets: 10 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.

standing alternating db bicep curls (4×10)

4 sets: 10 reps (each side)

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.

Double DB skull crushers (4×10)

4 sets: 10 reps

Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.

Single arm deficit bicep curls (4×10)

4 sets: 10 reps (each side)

Focus: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.

Core

For Time/Quality:

4 Rounds

15 GHD’s OR 20 Abmat Situps

10 Landmine Windmills (each side)

30 Flutter Kicks (each side)

60 Sec Plank

50yd KB Front Racked/Overhead Hold (right racked/left overhead)

50yd KB Front Racked/Overhead Hold (right overhead/left racked)

Focus: For windmills, start with one end of a barbell pressed overhead with both hands. Rotate the bar to one side of the body and then rotate (back through full extension overhead) to the other side. Allow the feet to pivot as you perform reps and don’t be tempted to add too much weight. You should feel the obliques engaging throughout reps. For KB Front Racked/Overhead Hold, keep core engaged throughout and do not lean away or towards either side. Torso should stay balanced while walking. One KB shoulder be locked out overhead and the other should be racked in the front rack (not allowed to set directly on the shoulder). Weight should be challenging.