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
Diamond push-ups (5 sets: 10 reps)
Body Row on Racked Barbell (5×10)
Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a straight line with the body from the heel to the shoulder. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping”. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.
5 sets: 10 reps
Athletes Notes
Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.
Body Row on Racked Barbell
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.
standing alternating db bicep curls (4×10)
4 sets: 10 reps (each side)
Athletes Notes
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.
standing tricep extension w/ band (4×10)
4 sets: 10 reps
Athletes Notes
Focus: Attach band to pullup bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body
standing alternating db hammer curls (4×10)
4 sets: 10 reps
Athletes Notes
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, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).
Core
4 Rounds:
15 Overhead Plate Situps
30 sec plank hold
30 sec side plank hold (right)
30 sec side plank hold (left)
10 Strict Hanging Leg Raise
20 KB Front Rack Marches Steps (each side)
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