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 (5×6)

5 sets: 6 reps

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.

Single arm seated strict press (4×10)

Movement demo:

Seated Single Arm DB Press: https://www.youtube.com/watch?v=gKyO1xZTiKs
4 sets: 10 reps (each side)

Focus: From a seated position, hold a dumbbell in one hand and press overhead to full lockout. To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).

bent over lateral raises (4×10)

4 sets: 10 reps

Focus: While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.

Hip activations (No Measure)

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

GHD hip raise (5×20)

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

GHD Hip Raise

weighted hip thrusts (5×12)

5 set: 12 reps

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.

Box step-ups (barbell back rack) (4×10)

4 set: 10 reps (each side)

Focus: With a bar in the back rack position and a 20″ box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.