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 (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.

Double db z press (4×10)

4 sets: 10 reps

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.

plate front raise (4×10)

4 sets: 10 reps

Focus: Grab a weight plate at 3 o’clock and 9 o’clock positions. Keeping the arms extended (but not locked out), raise the plate until the hands reach eye level and then return back down. Athletes should keep the core braced and should not be tempted to go heavier than what they can show control with throughout entire range of motion.

GHD hip extensions (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

Single leg db Romanian Deadlifts (4×10)

4 sets: 10 reps (each side)

Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.

Bulgarian Split Squat (4×10)

4 sets: 10 reps (each side)

Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.

Cooldown/mobiity

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)