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 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
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: 8 reps – @ RPE 6 (Deload)
*Rest 1:00-1:30 b/t sets
Racked Bar Box Step-Ups (Back Rack)
*Rest 1:30-2:00 b/t sets
Focus: With a bar in the back rack position 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.
Back Rack Barbell Step Ups
https://youtu.be/W1JZ7jamtII
3 sets: 15 reps (each side) – 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.
3 sets: 15 reps– RPE 7
*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:
15 Strict Abmat Situps (hands next to head or across chest)
:30 Hanging L-sit Hold
10 KB Side Bends (each side)
7 Alligator Rolls (each side)
30 yd KB Front Rack/Overhead Carry (left)
30 yd KB Front Rack/Overhead Carry (right)
*Rest 2:00 b/t sets
Athletes Notes
Sit Ups – Keep hands across chest or next to head
Kettlebell Side Bend
Alligator Rolls
KB Front Rack/Overhead 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 Racked Bar Box Step-Ups (each side) @ moderate weight RPE 7
10 GHD Hip Raise @ moderate weight RPE 7
10 Russian Kettlebell Swing @ moderate weight RPE 7
15 Strict Abmat Situps (hands next to head or across chest)
:30 Hanging L-sit Hold
10 KB Side Bends (each side)
7 Alligator Rolls (each side)
30 yd KB Front Rack/Overhead Carry (left)
30 yd KB Front Rack/Overhead Carry (right)
*Rest 3 minutes b/t rounds
Athletes Notes
Weighted Hip Thrusts
Back Racked Barbell Box Step Ups
GHD Hip Raise
scale to Barbell Good Mornings if needed
Russian Kettlebell Swing
Strict Sit Up – Keep hands across chest or next to head
L-Sit Hold
Kettlebell Side Bend
Alligator Rolls
KB Front Rack/Overhead Carry
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