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: 5 reps – @ 75% + 10lbs total

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

Deficit Sumo DB/KB Deadlift

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

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

Focus: Feet should be in a wider than shoulder width stance and turned out. Feet should be on elevated surfaces with open space below the body for DB to pass through. Hold DB by one head and sumo deadlift. DB/KB does NOT have to make contact with the floor for full ROM. Squeeze glutes to stand up.
4 sets: 10 reps – RPE 7

*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.
4 sets: 10 reps – RPE 7

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

Lateral Band Walk

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

Focus: Using a moderate weight resistance band around the legs (just above the knees), stand with knees slightly and bent and out against the band. Perform lateral steps for the required number of repetitions, insuring that the knees do not dip in during steps.
4 sets: 30 yards (each side) – RPE 7

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

Core Work (4 Rounds for time)

4 sets:

15 Stick Sit Ups

30 Seated Oblique Twists with Med Ball

:30 GHD Hip Raise Hold

15 Strict Hanging Leg Raise

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

Athletes Notes

Stick Sit Ups

Seated Oblique Twists with Med Ball

GHD Hip Raise Hold aka Sorenson Hold

scale to Superman Hold if needed

Strict Hanging Leg Raise

Single Arm Dumbbell Overhead Carry (complete this as a hold, rather than a 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 RPE 7

10 Deficit Sumo DB/KB Deadlift @ moderate weight RPE 7

10 GHD Hip Raise @ moderate weight RPE 7

30yd Lateral Band Walk (each side) @ moderate weight RPE 7

15 Stick Sit Ups

30 Seated Oblique Twists with Med Ball

:30 GHD Hip Raise Hold

15 Strict Hanging Leg Raise

:45 sec Overhead DB Hold (each side)

*Rest 3 minutes b/t rounds

Athletes Notes

Weighted Hip Thrusts

Deficit Sumo DB or KB Deadlift

GHD Hip Raise

scale to either Barbell Good Mornings or Supermans

Lateral Band Walk

Stick Sit Ups

Seated Oblique Twists with Med Ball

GHD Hip Raise Hold aka Sorenson Hold

scale to Superman Hold if needed

Strict Hanging Leg Raise

Single Arm Dumbbell Overhead Carry (complete this as a hold, rather than a carry)