Open Gym Strength and Conditioning – Functional bodybuilding
Warm-up
Shoulder and glute warmup (No Measure)
Crossover Symmetry
and
Hip Halo Warmup
Athletes Notes
Focus: Move with intention and focus on each movement you are performing
Shoulder Press (5×7)
5 sets: 7 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: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.
Seated DB Arnold Press (4×10)
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Athletes Notes
Seated Arnold Press
Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
DB snow angel raise (4×10)
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a light weight, stay the same or build across sets
Athletes Notes
DB Snow Angel Raise
Focus: Stand tall with a light dumbbell in each hand (palms facing forward). Keep the arms straight (but not locked out), raise the arms out to the side until they are directly overhead and then return to the starting position. Keep the core engaged to isolate work on the shoulder and don’t be tempted to go too heavy on this movement.
GHD hip raise (5×20)
5 sets: 20 reps; unloaded or holding a plate or DB
Athletes Notes
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
GHD Hip Raise
weighted hip thrusts (5×12)
5 sets: 12 reps
*Rest 2:00-2:30 b/t sets
*Build to a heavy weight; stay the same or build across sets
Athletes Notes
Weighted Hip Thrust
Focus: Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
Russian kettlebell swings (10×10)
10 sets: 10 reps
*Rest 1:00 b/t sets
*Build to a heavy weight and stay the same across sets as long as form can be maintained
Athletes Notes
Russian Kettlebell Swing
Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.
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