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 3 of 3)
2 sets of:
3×10
-into-
2×10 + 1 x Max Reps
)

Drop set: deadlift (Drop Sets: (week 3 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.

DB Box Step-ups (4 sets: 10 reps (each side)– RPE 8

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

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

Focus: With a DB in each hand or racked on the shoulders and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.

DB Box Step-ups

https://youtu.be/7AtIjR-QqVA

Lying DB Hamstring Curl (4 sets: 10 reps – RPE 8

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

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

Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.

Lying DB Hamstring Curl

https://youtu.be/QwK97FU9fII

Single Leg Calf Raise (4 sets: 15-20 reps (each side) – RPE 8

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

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

Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.