Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up (No Measure)

Pre-hab/ squat therapy

Pre-Hab: 3x

-Banded Walk (around knee) 50 feet forwards, 50 backwards

youtube.com/watch?v=0c7gNgpGXpY

-30 Banded Pull Throughs (Just step into the band so it is around your waist not held in your hands)

youtube.com/watch?v=MkwSzIaeZYg

Squat Therapy: Test your ability to air squat, let me know if it is ok.

3×7 Reps with a 5 second count down and up with arm up, facing the wall, as close as possible with good technique.

Focus on

-Knees Out

-Chest Up

-Weight balanced in foot

5 Minute Cap

3 Rounds

:30 Three position lunge

5 Air squats with a 3 second negative

:30 Alternating samson lunge

5 Glute bridge with a 3 second negative

Back Squat Anarchy

Metcon (Weight)

5 Sets

Set 1: 15 smooth Reps at a moderate weight

Set 2: 7 top half reps into 7 half reps from the bottom into 7 full reps (21 total reps)

Set 3: 3 reps with a 5 second negative (down) and 5 second concentric (Up) into 5 fast reps 2 times thru (16 total reps this set)

Set 4: 3 reps with a 3 second negative (down) and 3 second concentric (Up) into 5 fast reps 2 times thru ( 16 Total Reps this set)

Set 5: 12 Heavy reps, drop 30 into 10 ore reps, drop 30% into reps to failure

Rest:

2:00 between sets

Notes:

Increase weight each set

Score:

Heaviest load

Laying DB Hamstring Curls/ Barbell RDL’s

Metcon (Weight)

4 Sets

15 Laying DB Hamstring Curls with a 3 second negative (Sub laying hamstring Machine)

Immediately into…

12 Barbell Stiff leg RDL with a 3 second negative (down)

Athletes Notes

Rest:

2 minutes between sets

Notes:

On the RDL only go down as low as you can keep your back flat and tight. slightly bend you knees but lock them in and hinge from the hip

Score:

Record RDL weight

Back Rack Lunges/ Banded Step Up

Metcon (Weight)

4 Sets

10 Alternating Back Rack Lunges Each Leg (challenging weight)

-Immediately into-

15 Banded Step Ups each leg

Banded Step Ups: https://www.youtube.com/watch?v=EFvvaBkCRl4

Athletes Notes

Rest:

2 minutes between sets

Notes:

Build to something heavy, BUT prioritize good knee position.

Score:

Back Rack Lunge weight

Dumbbell Glute Bridge

Metcon (Weight)

3 Sets

25 Reps, with a squeeze at the top

Athletes Notes

Rest:

1 minute between sets

Notes:

Smooth reps, with a 1 second pause at the top

Score:

Single DB weight