Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

arms and core warm-up (No Measure)

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extenstions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

banded push-ups (5×10)

5 sets: 10 reps

Focus: Take a light/moderate weight band place it across the back and loop through the palm of each hand. Assume a pushup position and perform standard pushups by touching the chest to the floor and then pressing to full extension. Keep a tight plank position with the body. Modify to pushups on a racked bar or the side of a box if needed.

Chin-ups (5×10)

5 sets: 10 reps

Focus: Quality form on pushups

and chin-ups. Chin-ups should be done with a supinated (underhand grip).

Athletes should use a band across the rig if assistance is needed for

quality reps.

tricep dips (4×10)

4 sets: 10 reps

Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.

21’s (3×21)

Stand upright and grab a barbell with an underhand grip.

Place your hands shoulders-width apart and allow your arms to hang toward the floor.

Tuck your elbows tight to the sides of your body.

Curl upward until you make a 90-degree angle at your elbow.

Relax your arms back to full extension and repeat six more curls reaching the 90-degree angle at your elbow.

Now, from the 90-degree at your elbow position, curl the weight up until the barbell is one to two inches away from your shoulder.

Lower the weight back to the 90-degree elbow position and repeat six more times.

Now, allow your arms to return to full extension.

This time, curl your arms from full extension all the way to full extension. Keep curling until the bar is about one to two inches away from your shoulder.

Repeat six more curls through this full range of motion to complete a total of 21 curls.
3 sets: 21 reps

Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion.

Ensure that you do not sacrifice quality over quantity with this exercise.

single arm db kickback (4×10)

4 sets: 10 reps (each side)

Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.

Single DB Double Head Curl (4×10)

4 sets: 10 reps

Focus: Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean slightly forward while standing. Curl the dumbbell with both hands simultaneously.

Core

For Quality:

[Weighted GHD situps to parallel – plate on chest](youtube.com/shorts/EO7wS8SZgfg)

[Dip Support Leg Raise](youtube.com/watch?v=YxdGfSLnfVM)

[Seated Oblique twist w/ med ball](youtube.com/watch?v=iv_aOZQTgAk)

[Isolateral DB Farmers Carry](youtube.com/watch?v=-xTTxUjY9Vg)