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 & 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.
5 sets: 6 Reps – @ new 75-80% based on last week’s test
*Rest 2:00-2:30 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
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
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 7
*Rest 1:00-1:30 b/t sets
Core Work (4 Rounds for time)
4 sets:
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
15 Dip Support Leg Raise
20 Plank KB Pull Unders
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2:00 b/t sets
Athletes Notes
Weighted GHD situps to parallel – plate on chest
Seated Oblique Twists with Med Ball
Dip Support Leg Raise
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
10 Racked Bar Box Step-Ups @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Kneeling Banded Hip Extension @ moderate weight
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
15 Dip Support Leg Raise
20 Plank KB Pull Unders
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
Athletes Notes
Kneeling Banded Hip Extension
GHD Hip Raise
Weighted GHD situps to parallel – plate on chest
Seated Oblique Twists with Med Ball
Dip Support Leg Raise
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