Open Gym Strength and Conditioning – Functional bodybuilding

Shoulders and glutes

Crossover Symmetry

and

Hip Halo Warmup

Shoulder Press (5×10)

5 sets: 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.

Bottom-Up Single Arm Standing KB Press (4×10)

4 sets: 10 reps (each side)

*Build to a moderate weight; stay the same and focus on control

bent over lateral raises (4×10)

4 sets: 10 reps

*Build to a light/moderate weight, stay the same or increase across sets

GHD hip raise (5×20)

5 sets: 20 reps; unloaded or holding a plate or DB

weighted hip thrusts (5×12)

5 sets: 12 reps

*Build to a heavy weight and perform sets at this weight as long as form can be maintained

Db walking lunges (4x30yds)

Dual dumbbell walking lunges
4 sets: 30 yds unbroken

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