Open Gym Strength and Conditioning – Bodybuilding

glutes and shoulders

Shoulder Press (6 sets of 4 reps @ – RPE 8.5/10 (attempt to go a little heavier than last week)

*Rest 2:00-2:30 b/t sets
)

Weighted Hip Thrust (6 sets of 4 reps @ – RPE 8.5/10 (attempt to go a little heavier than last week)

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

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

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

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.

Weighted Hip Thrust
https://youtu.be/w9O6OPOkGvg

Bottom-Up Single Arm Standing KB Press (4 sets: 10 reps (each side) – RPE 8

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

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

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

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Bottom-Up Single Arm Standing KB Press

https://youtu.be/xcNrIXFVgP4

banded pull through (4 sets: 10 reps – RPE 8

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

GHD Hip Extension (4 sets: 10 reps – RPE 8

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

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

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. If you do not have access to a GHD you can sub Barbell Good Mornings.

GHD Hip Extension
https://youtu.be/-C2OcAP9fg4

Good Mornings
https://youtu.be/sE2liHdyRLc

Crossover symmetry iron scap protocol

Complete Iron Scap Protocol:

Archer: 10 reps (each side) – Heavy Band

Pulldown: 10 reps – Heavy Band

Tiger Walk: 20 reps (each side) – Heavy Band

WY Negative: 10 reps – Light Band

Snow Angel: 10 reps – LIght Band

Bear Hug: 10 reps – Heavy Band

ATYT: 10 reps – Light Band

Focus: Use band weight that is challenging but allows for quality of movement.

Ring Y Raise (4 sets: 10 reps – RPE 8

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

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

Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms into a Y position until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders throughout the movement but close enough that movement is able to be controlled at all times.

Ring Y Raise

https://youtu.be/WVczdS3d9nE