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 (5×6)
5 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.
kipping handstand push-up for load (10×8)
10 min EMOM (every minute on the minute): 8 reps
*Quality reps; do not get sloppy
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. 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 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 (3×10)
3 sets: 10 reps
*Build to a moderate weight, stay the same or increase across sets
[Seated Arnold Press](youtube.com/watch?v=D07XHj7G7iA)
GHD hip raise (5×20)
5 sets: 20 reps; unloaded or holding a plate or DB
[GHD Hip Raise]( youtube.com/watch?v=-C2OcAP9fg4)
Barbell hip thrusts (5×10)
Begin by putting padding around your barbell to prevent it from digging into your hips when you thrust.
Place your upper back on your bench with your barbell across your hips.
Keep your feet planted firmly on the ground, close to your glutes.
Drive your hips skyward, engaging your core and abs.
Keep the movement in the lower body as much as possible (don’t “rock” your upper body to complete the move).
Hold for a count then lower to your starting position.
5 sets: 10 reps
*Build to a heavy weight, stay the same across sets as long as form can be maintained
[Weighted Hip Thrusts]( youtube.com/watch?v=OgDxMvKDiZY)
Deficit sumo deadlift KB (4×10)
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
[Deficit Sumo DB/KB Deadlift](youtube.com/watch?v=ZPEqNQ9OFsM)
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