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)

Drop set: back squat

2 sets of:

10 + 10 + 10

-into-

1 set of:

10 + 10 + Max

*Athletes will perform their first set of 10 reps at an RPE of 7. As soon as they rack the bar, they will strip 15-30% of the weight and go straight into their next set of 10. Then strip the barbell one more time an additional 15-30% for the last set of 10 reps. Rest should be minimal between each set of 10. After 2 working sets of 30 reps, athletes will perform their last set with the final weight being a max set.

Drop set: deadlift (2 sets of:
10 + 10 + 10
-into-
1 set of:
10 + 10 + Max)

*Athletes will perform their first set of 10 reps at an RPE of 7. As soon as they rack the bar, they will strip 15-30% of the weight and go straight into their next set of 10. Then strip the barbell one more time an additional 15-30% for the last set of 10 reps. Rest should be minimal between each set of 10. After 2 working sets of 30 reps, athletes will perform their last set with the final weight being a max set.

Front rack barbell step up (4 sets: 8 reps (each side) – RPE 8

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