Open Gym Strength and Conditioning – Bodybuilding

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Bodybuilding RPE Scale

RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.

Glutes and Core Warm-up (Checkmark)

Hip Halo Warm-up -into- 3 rounds:

5 Alt. V-Ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows
Focus: Move with intention and focus on each movement you are performing

Demo Videos

Alternating Leg V-Up

Heel Taps

Cat Cow

Banded Pushups (5 sets: 10 reps – RPE 7
)

*Rest 1:00-1:30 b/t sets

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.

Banded Pushups

https://youtu.be/7usDIUnlfNw

Meadows Row (5 sets: 10 reps – RPE 8)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

Focus: Set up a barbell on a landmine attachment or in a corner (be sure to add some type of padding as to not damage the wall due to friction). Load the free end of the barbell with weight. Note that Olympic size plates may inhibit range of motion due to diameter so athletes may want to stack small change plates for loading. Take a staggered stance with the leg closest to the bar staggered back and the non-working side arm braced against the non-working side leg. Bend over and grasp the bar with a pronated grip. Row up by pulling with the elbow and keep torso rotation to a minimum. Lower towards the floor and feel the stretch in the lat/rhomboid at end range.

Meadows Row
https://youtu.be/7hS71QOvvb8

Tricep Dips (4 sets: 10 reps – RPE 8)

*Rest 1:00-1:30 b/t sets

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.

Tricep Dips
https://youtu.be/o2qX3Zb5mvg

Standing Alternating DB Curl (4 sets: 10 reps (each side) – RPE 8)

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.

Single Arm Standing Tricep DB French Press (4 sets: 10 reps (each side) – RPE 8)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

Focus: While standing, grasp a single dumbbell and extend it overhead. Keep the elbow pointing towards the ceiling, lower the dumbbell behind the head and then extend back towards the ceiling. Keep core engaged and attempt to keep body balanced by not leaning away or towards the working arm.

Single Arm Standing Tricep DB French Press

https://youtu.be/tImwYKWm3Cg

Ring Curls (4 sets: 10 reps – RPE 8)

*Rest 1:00-1:30 b/t sets

Focus: Setup a pair of rings so bottom of ring is at the top of the hips. Lean back with an overhand grip so that body is around 45-60 from horizontal. Adjust feet/ring height until a comfortably challenging position can be achieved. Curl with the arms (turning from the overhand to underhand grip) with a focus on bringing the rings towards the face or slightly outside of the face. Control the descent to full extension.

Core (Time)

4 Rounds

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Dip Support Leg Raise

10 Landmine Windmills (each side)

15 sec hollow hold

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 2:00 b/t sets

Scoring: Time

Demo Videos

Single Arm Kettlebell Overhead Sit Up

Dip Supported Leg Raise

Landmind Windmill

Hollow Hold

Dumbbell Farmer Carry

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Bicep Stretch on Wall

1 min Tricep Smash (each side)