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 & Core Warm Up (No Measure)

Hip Halo Warmup

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3 rounds:

5 Alt. V-ups (per side)

10 Lying Heel Taps (per side)

5 Cat/Cows

Athletes Notes

Focus: Move with intention and concentrate on each movement you make.

Mayhem Hip Halo Activation

Alt Leg V-ups (per side)

Lying Heel Taps (per 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 – @ 60% of 1RM (Deload)

*Rest 2:00-2:30 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.
3 sets: 30 yards (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

Single Leg DB Hip Thrust

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

*Build to a moderate weight; stay the same or build across sets to the opposite side. Keep dumbbell centered over the hips the entire time.

Focus: It is advised to set up your bench so that it is braced against a rig or upright to prevent tipping. Place the upper back on the bench and both feet next to each other, flat on the floor. Place a dumbbell laterally across the hips. Position the feet far enough from the bench, so that when hips are extended, shins will be vertical. When correct foot placement is found, extend one leg forward and squeeze glutes slightly so that a neutral pelvis can be maintained throughout the entire movement. The extended, non-working leg is ok to touch the floor between reps but should not aid during the hip thrust rep. Drive through the foot of the working leg, squeezing the glute to extend the hip. Return down to the starting position and repeat all reps on that side before switching to the opposite side. Keep dumbbell centered over the hips the entire time.
3 sets: 15 reps (each side) – RPE 7

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

Core Work (4 Rounds for time)

4 sets:

15 Stick Sit Ups

12 Strict Hanging Leg Raise

30 Laying Heel Taps

:45 sec Face-Up Chinese Plank

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

Athletes Notes

Stick Sit Ups

Strict Hanging Leg Raise

Heel Taps

Face Up Chinese Plank

Single Arm Dumbbell Overhead Carry – static hold, no walking

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

15yd Lateral Band Walk @ moderate weight

10 GHD Hip Raise @ moderate weight

10 Single Leg DB Hip Thrust @ moderate weight

15 Stick Sit Ups

12 Strict Hanging Leg Raise

30 Laying Heel Taps

:45 sec Face-Up Chinese Plank

:45 sec Overhead DB Hold (each side)

*Rest 3 minutes b/t rounds

Athletes Notes

Weighted Hip Thrusts

Lateral Band Walk

GHD Hip Raise

Single Leg Dumbbell Hip Thrust

Stick Sit Ups

Strict Hanging Leg Raise

Heel Taps

Face Up Chinese Plank

Single Arm Dumbbell Overhead Carry – static hold, no walking