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 (6×8)
6 sets: 8 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.
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 (5×10)
5 sets: 10 reps
*Focus on high quality reps. Do not get sloppy on form
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.
bent over lateral raises (4×10)
4 sets: 10 reps
*Build to a light/moderate weight, stay the same or increase across sets
Athletes Notes
Focus: While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.
Bent Over Lateral Raises
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
GHD Hip Raise
Russian kettlebell swings (10×10)
10 sets: 10 reps
*Build to a heavy weight as long as form can be maintained across sets
Athletes Notes
Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.
Russian Kettlebell Swing
split stance romanian DB deadlifts (4×10)
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same across sets
Athletes Notes
Focus: Holding dumbbells in each hand, assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round. Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets.
Split Stance DB Romanian Deadlift
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