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 (7×6)
7 set: 6 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: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.
Deadlift (7×6)
7 set: 6 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: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.
spanish squat (4X10)
4 sets: 10 reps
*Build to a moderate weight; stay the same or build across sets
Athletes Notes
Focus: Anchor a thick resistance band to a rig at knee height. Step intro band and place band on the back of the calves below the knee. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band. Squat just below parallel and push the leg back into the band while standing. Done properly, athletes will feel constant tension in the quads throughout this movement. Perform with bodyweight only at first to get a feel for proper loading throughout range of motion. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Spanish Squat
Elevated Toe Double DB Romanian Deadlift (4X10)
4 sets: 10 reps
*Build to a moderate weight; stay the same or build across sets
Athletes Notes
Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells 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. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.
Elevated Toe Double DB Romanian Deadlift
DB stepback lunges (4X10)
4 sets: 10 reps (each side)
*Build to a moderate weight; stay the same across sets
Athletes Notes
Focus: Athlete will use two dumbbells and rack them somewhere on the shoulders. Step back, touching the back knee to the floor, and stand. Use a weight that will allow for stable, controlled movement across sets.
seated db calf raise (4X15-20)
4 sets: 15-20 reps
*Build to a moderate/heavy weight; stay the same or build across sets
Athletes Notes
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 dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge
Seated Dumbbell Calf Raise
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