Open Gym Strength and Conditioning – Functional bodybuilding

Lower body push/pull

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 (5×10)

5 set: 10 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.

Deadlift (5×10)

5 set: 10 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.

spanish squat (4×10)

4 sets: 10 reps

*Build to a moderate weight; stay the same or build across sets

split stance romanian DB deadlifts (4×10)

4 sets: 10 reps (each side)

*Build to a moderate weight, stay the same or build across sets

sled push/pull (5x30yds)

5 sets: 30yds unbroken

*Build to a heavy weight as long as you can stay steady and consistent with push effort

seated db calf raise (4×15-20)

4 sets: 15-20 reps

*Build to a moderate weight; stay the same or build across sets