Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Lower body prehab warmup (No Measure)

3 Rounds of…

20 Banded Pull-Throughs or 20 banded good mornings

youtube.com/watch?v=MkwSzIaeZYg

Single Arm KB Front Rack Carry 100 Feet each arm

Squat Therapy x 5 Reps with a 5s Negative

youtube.com/watch?v=cinezBZB3uo

Banded Sumo DB Stiff Leg Deadlift (3×15)

3 Sets

15 Reps with a 3s Negative

(Use band tied to rack and around waist)

Front Squat (1×8)

Set 1: 12 Tempo Reps (LIGHT) (3s Down, 3s Up)

Set 2: 10 Tempo Reps (MODERATE) (3s Down, 3s Up)

Set 3: 8 Tempo Reps (Heavy) (3s Down, 3s Up)

Set 4: 8 Tempo Reps (Heavy) (3s Down, 3s Up)

Sumo Stance DB Squat (db weight)

Sumo Stance DB Squat Annihilation: https://www.youtube.com/watch?v=Y_qWtwBhuXM
10 Sets

20 Reps Every 2 Minutes

(20 minutes total)

– DB Held in Hands Between legs, while standing on plates or boxes to crack parallel with squat depth-

Back Rack Lunge (3×20)

3 Set

20 Alternating Back Rack Lunges

(10 reps each leg: Challenging weight)