Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

20 each side Over Unders

2 Rounds

15 Contralateral Single Leg Deadlifts Left

15 Contralateral Single Leg Deadlifts Right

2 Rounds

0:30s Glute Bridge Hold

30 Alternating Banded Lateral Steps

30 KB Goblet Kang Squats

youtu.be/8pUr786Dfxk

Weightlifting

Back squat/DB lunge superset (Enter heavies set of 10 back squats)

5 sets

10 Back Squats with a tempo of 3 seconds down, 1-sec pause at the bottom, 1 second up

Immediately Into

10 Alternating DB Lunges (10 each leg, DB’s held at sides)

Sumo deadlift/ DB RDL deadlift (superset) (Enter heaviest set of sumo deadlifts)

3 Sets

8 Reps of Barbell Sumo Deadlift @60% with 3 second negatives (Down)

Immediately Into

Double DB RDL’s with a 3 second negative down, no rest at the top, just short of lockout. Use medium dumbbells (25’s-50’s) to FAILURE (minimum 15 reps)

Narrow Stance Landmine or Smith Machine Hack Squats

4 Sets

15 Reps with a 3 count down and a 1-second pause at the bottom