Open Gym Strength and Conditioning – Functional bodybuilding
Warm-up
Upper body pull warmup (No Measure)
50/35 cal Row
-into-
6 min AMRAP
10 ring rows
5 iron cross (each side)
5 seal pose/down dog pose transitions
10 seated single arm banded rows
Strict pull-ups (5×10)
-Hands outside shoulder width
-Full grip on bar
-Start hanging with arms extended
-Chest stays up with eyes forward
-pull until chin is higher than bar
-Complete at full arm extension
5 sets: 10 reps
*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.
Athletes Notes
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
Banded lat pull-downs (4×10)
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
Lat Pulldowns
Focus: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. With an overhand grip, focus on a strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
seated cable row (4×10)
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
Seated Neutral Grip Row
Focus: On a seated cable machine, position body so that legs are extended but not locked out. Strong contraction of the back/pulling back with the elbow not the hands. Handle should come to the lower torso. A slight lean back is acceptable with the row portion of this movement. When returning the arms to extension, allow the back/lats to go into a slight stretch rather than just stopping at full arm extension. If you do not have access to a seated row, attach a PVC pipe to a rig via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
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.
single arm db kickback (4×10)
4 sets: 10 reps
Athletes Notes
Single Arm DB Kickback
Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.
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