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 (4 sets: 10 Reps – RPE 8

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

Deadlift (4 sets: 10 Reps – RPE 8

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

DB stepback lunges (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)

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