Open Gym Strength and Conditioning – Bodybuilding

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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.
5 sets: 3 Reps – 80% of 1RM

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

Rear Foot Elevated DB Split Squat

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

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

Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
4 sets: 8 reps (each side) – RPE 8

*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

Kneeling Banded Hip Extension

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

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

Attach a moderate weight band to the rig at knee height. Loop the free end around the body and face away from the rig. Band should be placed across the hip and a kneeling setup position should be assumed. Place a box or band in front of the box to stabilize against with the hands. Extend the hips forward, away from the rig by engaging/squeezing the glutes. Pause momentarily at full extension and return to start position.
4 sets: 10 reps – RPE 8

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

Core Work (4 Rounds for time)

4 sets:

20 Stick Sit Ups

30 Heel Taps (each side)

30 GHD Russian Twist (each side)

30 yd Double Overhead KB Carry

*Rest 2:00 b/t sets

Athletes Notes

Stick Sit Up – Butterfly Legs OR Stick Sit Ups

Heel Taps

GHD Russian Twist

—-if no access to a GHD then scale to Russian Twists

Double Overhead Kettlebell Carry

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 Rear foot elevated DB Split Squat (each side) @ moderate weight

10 GHD Hip Raise @ moderate weight

10 Kneeling Banded Hip Extension @ moderate weight

20 Stick Sit Ups

30 Heel Taps (each side)

30 GHD Russian Twist (each side)

30 yd Double Overhead KB Carry

*Rest 3 minutes b/t rounds

Athletes Notes

Weighted Hip Thrusts

Rear Foot Elevated DB Split Squat

GHD Hip Raise

—–scale to Barbell Good Mornings if no access to GHD

Kneeling Banded Hip Extension

Stick Sit Up – Butterfly Legs OR Stick Sit Ups

Heel Taps

GHD Russian Twist

—-if no access to a GHD then scale to Russian Twists

Double Overhead Kettlebell Carry