5/13/22

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 (5×5)

5 sets: 5 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.

Double db z 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

Double DB Z-Press

Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.

standing db lateral raises (4×10)

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

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

Athletes Notes

Standing DB Lateral Raise

Focus: While standing, hold a dumbbell in each hand with dumbbells slightly in front of the body. Raise the dumbbells to the side, focusing on leading the movement with the elbows and not the hands. Arms should stay slightly bent throughout the movement and hands should stop at the level of the shoulder/elbows. Keep weight on the lighter side so control can be shown throughout.

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

Russian kettlebell swings (10×10)

10 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a heavy weight and stay the same 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.

Db walking lunges (4×30)

Dual dumbbell walking lunges
4 set: 30 yds (unbroken)

*Rest 2:00-2:30 b/t sets

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

Athletes Notes

Focus: Find an area that 30 yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets. Consider using straps during this movement so that grip is not a limiting factor for sets.

Add Comment

Your email address will not be published. Required fields are marked *

Address
637 Lejuanta St. Lake Charles, LA 70611-5317
Phone
Open hours
4:00 am-10:00 pm
Style switcher RESET
Color scheme