Open Gym Strength and Conditioning – Bodybuilding

Leg day warmup (No Measure)

Hip Halo Activation

-into-

3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)

Back Squat

7 sets of 2 reps @ – RPE 9/10

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

DB Lunge Walkthroughs (4 sets: 8 reps (each side) – RPE 7

*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: Holding two dumbbells, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.

Elevated Toe Double DB Romanian Deadlift (4 sets: 10 reps – RPE 7

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

4 sets: 10 reps

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

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

GHD nordic hamstring curl

4 sets: 10 reps – RPE 8

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

seated db calf raise (4 sets: 15-20 reps – RPE 8

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