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 (1 sets of 1 reps @ – RPE 10/10 (Adequately warmup for this. Complete 3-5 working sets before attempting your new max)
)

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

Front Foot Elevated DB Split Lunge (4 sets: 10 reps (each side) – RPE 7

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

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

Focus: Set up a small platform. 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.

Front Foot Elevated DB Split Lunge
https://youtu.be/us6iAptmQvw

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)