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 (5×8)
5 set: 8 reps
*Rest 2:00-2:30 b/t sets
*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 (5×8)
5 set: 8 reps
*Rest 2:00-2:30 b/t sets
*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.
KB belt squats (4×15)
4 sets: 15 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Athletes Notes
KB Belt Squats
Focus: Athletes will set up on an elevated surface for each foot and an opening between this surface for the weight to pass through. Set up with a dip belt and attach KB to dip chain. In the event that you do not have a dip belt, a modified belt squat can be set up with a loose-fitting weightlifting belt and a strong band looped through. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Take care when setting up as weight can make athlete unstable when moving. Set up with feet at squat width and allow KB to hang between legs. Squat below parallel and then stand. Stopping just before full extension of the knees and hips between reps will keep tension of the quads and make this movement more challenging.
Single leg db Romanian Deadlifts (4×10)
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
Single leg DB Romanian Deadlift
Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
banded pull through (4×15)
4 sets: 15 reps
*Rest 1:00-1:30 b/t sets
*Build to a heavy weight band and stay the same across sets as long as form can be maintained
Athletes Notes
Band Pull Through
Focus: Attach a moderate/heavy weight band to a rig at knee height. Turn away from the rig and grasp the band with each hand with a thumb forward grip between the legs. Step forward and lean forward slightly when the band is under tension. Hinge by pushing the hips back and then forcefully contract the glutes to drive the hips forward to full extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.4
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