Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Lower body push/pull (No Measure)

Hip Halo Activation

-into-

3 rounds

5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Back Squat (1×4)

7 Sets

Set 1: 10 reps

Set 2: 8 reps

Set 3: 6 reps

Set 4: 4 reps

Set 5: 6 reps

Set 6: 8 reps

Set 7: 10 reps

*Pyramid sets. Athletes have 7 sets of building and reducing weight across sets. Weight selected should be moderately challenging for the reps on that set. This means that athlete should be able to complete the required number of reps but would experience a form breakdown if attempting more reps at that weight for that set. Weight increases as reps decrease and athletes will use the same weight for both 10 rep sets. Slightly heavier weight is used for 8 reps sets (same weight for both). Slightly heavier weight is used for 6 reps sets (same weight for both). Heaviest weight is used for 4 rep set.

Deadlift (1×4)

7 Sets

Set 1: 10 reps

Set 2: 8 reps

Set 3: 6 reps

Set 4: 4 reps

Set 5: 6 reps

Set 6: 8 reps

Set 7: 10 reps

*Pyramid sets. Athletes have 7 sets of building and reducing weight across sets. Weight selected should be moderately challenging for the reps on that set. This means that athlete should be able to complete the required number of reps but would experience a form breakdown if attempting more reps at that weight for that set. Weight increases as reps decrease and athletes will use the same weight for both 10 rep sets. Slightly heavier weight is used for 8 reps sets (same weight for both). Slightly heavier weight is used for 6 reps sets (same weight for both). Heaviest weight is used for 4 rep set.

KB belt squats (4×12)

4 sets: 12 reps

Focus: Athletes will set up on an elevated surface for each foot and an opening between this surface for the weight to pass through. Set up with a dip belt and attach KB to dip chain. In the event that you do not have a dip belt, a modified belt squat can be set up with a loose-fitting weightlifting belt and a strong band looped through. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Take care when setting up as weight can make athlete unstable when moving. Set up with feet at squat width and allow KB to hang between legs. Squat below parallel and then stand. Stopping just before full extension of the knees and hips between reps will keep ten

GHD nordic hamstring curl (4×10)

4 sets: 10 reps

Focus: Control your eccentric (going down) for as long as you can. Situp by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to situp on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping.

Lateral band walk (4×15)

Step into band – place band around knees.

Stand tall – engage core. Allow slight flexion in knees.

Take a deep breath in – exhale and begin side stepping to right or left side.

Do not let opposite leg drag; keep flexion in knees throughout movement.

Repeat for desired number of reps, switch to other side.
4 sets: 15 yd (each direction)

Focus: Using a moderate weight resistance band around the legs (just above the knees), stand with knees slightly and bent and out against the band. Perform lateral steps for the required number of repetitions, insuring that the knees do not dip in during steps.

seated db calf raise (4×15)

4 sets: 15-20 reps

Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge

Cooldown/mobiity

1 min couch stretch (each side)

1 min quad smash (each side)

1 min forward fold (straight legs)

1 min calf stretch on wall (each side)

2 min foam roll all of lower body