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
Diamond push-ups (5×10)
5 sets: 10 reps
Athletes Notes
Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.
Diamond Pushups
Chin-ups (5×8)
5 sets: 8-10 reps
*Weighted reps – add weight If able
Athletes Notes
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
Athletes Notes
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.
Alternating Incline DB Curls (4×10)
Alternating Incline DB Curls: https://www.youtube.com/watch?v=t-gztaNpemg
4 sets: 10 reps (each side)
Athletes Notes
Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Do not sacrifice form/control for weight.
Incline Dumbbell Curls
Single arm DB skull crusher (4×10)
Focus: Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.
4 sets: 10 reps (each side)
Athletes Notes
Focus: Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.
Single Arm DB Skull Crusher
incline db hammer curls (4×10)
4 sets: 10 reps (each side)
Athletes Notes
Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Unlike a regular curl, there is no rotation of the dumbbell on the way up. Do not sacrifice form/control for weight.
Incline Dumbbell Hammer Curl
Core
For Time/Quality:
4 Rounds:
10 Overhead Plate Situps
10 Strict Leg Raise
15 Russian twists w/ medball (each side)
60 sec plank hold
20 KB Front Rack Marches (each side)
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