Open Gym Strength and Conditioning – Functional bodybuilding

Shoulders and glutes

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 (5×10)

5 sets: 10 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.

Seated Alternating DB Overhead Press (4×10)

4 sets: 10 reps (each side)

Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. 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.

GHD hip raise (5×20)

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

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

Russian kettlebell swings (10×10)

10 sets: 10 reps

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.

Alternating Double DB Step Back Lunges (Front Rack) (4×10)

4 set: 10 (each side)

Focus: Athlete will use two dumbbells and rack them somewhere on the shoulders. Step back, touching the back knee to the floor, and stand. Use a weight that will allow for stable, controlled movement across sets.