Open Gym Strength and Conditioning – Functional bodybuilding
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.
Bottom-Up Single Arm Standing KB Press (4X10)
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
Athletes Notes
Bottom-Up Single Arm Standing KB Press
Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
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 and stay the same as long as form can be maintained
Athletes Notes
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.
DB box step ups (4×10)
orkout Definition
4 set: 10 (each side)
*Rest 2:00-2:30 b/t sets
*Build to a moderate weight; stay the same across sets
Athletes Notes
DB Box Step-Ups
Focus: With a DB in each hand or racked on the shoulders 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.
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