Open Gym Strength and Conditioning – Bodybuilding

()

Bodybuilding RPE Scale

RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.

Glutes and Core Warm-up (Checkmark)

Hip Halo Warmup

-into-

3 rounds:

5 Alt. V-ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows

Athletes Notes

Focus: Move with intention and focus on each movement you are performing

Mayhem Hip Halo Activation

Alt Leg V-ups (each side)

Lying Heel Taps (each side)

Cat/Cows

Weighted Hip Thrust

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

*Build to a moderate weight; stay the same or build across sets

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
4 sets: 10 Reps – RPE 6

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

Alternating Double DB Step Back Lunges (Front Rack)

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

Focus: Athlete will use two dumbbells and rack them somewhere on the shoulders. Step back, touching the back knee to the floor, and stand. Use a weight that will allow for stable, controlled movement across sets.
3 sets: 10 Reps (each side) – RPE 6

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

GHD Hip Extension

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

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.
3 sets: 15 reps – RPE 8

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

Russian Kettlebell Swing

*Build to a moderate weight; stay the same or build across

Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.
3 sets: 15 reps – RPE 7

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

Core Work (4 Rounds for time)

4 sets:

10 Strict TTB

10 KB Side Bend (each side)

10 Standing Banded Pallof Press (each side)

1 min Plank

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2:00 b/t sets

Athletes Notes

Strict Toes to Bar

—–can sub with Strict Hanging Leg Raise if you cannot get your toes all the way to the bar.

Kettlebell Side Bend

Standing Banded Pallof Press

Plank

Cooldown/Mobility (Checkmark)

1 min seal pose

1 min pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)

Athletes Notes

Seal Stretch

Pigeon Stretch

Cross Leg Forward Fold

Foam Roll Glutes

Mayhem Mini-Pump

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

Glutes and Core (4 Rounds for time)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

8 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight

10 GHD Hip Raise @ moderate weight

10 Russian Kettlebell Swing @ moderate weight

10 Strict TTB

10 KB Side Bend (each side)

10 Standing Banded Pallof Press (each side)

1 min Plank

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 3 minutes b/t rounds

Athletes Notes

Weighted Hip Thrusts

Alternating Double DB Step Back Lunges Front Rack

GHD Hip Raise

—–sub with Barbell Good Mornings if needed

Russian Kettlebell Swing

Strict Toes to Bar

—–can sub with Strict Hanging Leg Raise if you cannot get your toes all the way to the bar.

Kettlebell Side Bend

Plank

Standing Banded Pallof Press