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 (Drop Sets: (week 2 of 3)
2 sets of:
3×10
-into-
2×10 + 1 x Max Reps
)

Drop set: deadlift (Drop Sets: (week 2 of 3)
2 sets of:
3×10
-into-
2×10 + 1 x Max Reps
)

*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.

KB Belt Squats (4 sets: 10 reps – RPE 8

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

*Rest 1:30-2:00 b/t sets

Focus: Athletes will set up on an elevated surface for each foot and an opening between this surface for the weight to pass through. Set up with a dip belt and attach KB to dip chain. In the event that you do not have a dip belt, a modified belt squat can be set up with a loose-fitting weightlifting belt and a strong band looped through. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Take care when setting up as weight can make athlete unstable when moving. Set up with feet at squat width and allow KB to hang between legs. Squat below parallel and then stand. Stopping just before full extension of the knees and hips between reps will keep tension of the quads and make this movement more challenging.

KB Belt Squats

https://youtu.be/4qmdeSgnRMI

Elevated Toe Double DB Romanian Deadlift (4 sets: 10 reps – RPE 8

*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

Standing Barbell Calf Raise (4 sets: 15-20 reps – 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 sets

Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge

Standing Barbell Calf Raise

https://youtu.be/IBhLc4VsjxM