Open Gym Strength and Conditioning – Functional bodybuilding
Warm-up
Leg primer B (No Measure)
2 Rounds
0:30 Straddle Center
0:30 Straddle Right
0:30 Straddle Left
0:30 Groin Stretch
2 Rounds
20 Windmill Toe Touches
20 Sliding Lateral Lunges
2 Rounds
0:30 Wall Sit Left Leg Only
0:30 Wall Sit Right Leg Only
15 Air Squats
This is an abbreviated video on the movements above:
youtube.com/watch?v=_xQoeimLDWw&list=PLizbOB6SZHIsVZXIKSI7whE0JkG1qQNGS
Strength (lower)
Sissy Squat / Back Squat supersets (5 sets)
Banded Sissy Squats: https://youtu.be/L8LtXQ7Pr5o?t=50
Back squat: https://www.youtube.com/watch?v=LI-C9OZJinQ
5 Sets
30 Weighted Banded Sissy Squats
–immediately into–
12 Tempo Back Squats (3s Down, 3s Up) at Moderate Load
On the banded sissy squats, hold (25lb males / 15lb females) weight at chest level, keep feet together, move smoothly. Increase weight on the Back Squat each set. The goal here is a strong pre-fatigue of the quads into heavy reps with tempo control.
Score:
Sumo Deadlift/ DB RDL: Superset (3×1)
3 Sets
10 Reps of Barbell Sumo Deadlift @50% of 1 rep (estimated) with 3 second negatives (Down)
– Immediately Into –
15 double DB RDL’s with heels touching and a 2 second negative down (50/35)
Sumo Deadlift: https://www.youtube.com/watch?v=Ijqu9P1PKIw
DB RDL: https://www.youtube.com/watch?v=HFKPwb3sqTE
score is deadlift weight
Barbell landmine front squat/ db lunge (3×35)
Barbell Landmine Front Squat: https://www.youtube.com/watch?v=POe-Av8iC0 DB Lunge: https://www.youtube.com/watch?v=Ljla-mLwCw
3 Sets
15 Landmine Front Squats with a 3 second negative
— Immediately into —
20 alternating DB lunge steps
Metcon (Time)
100 Band Resisted hamstring Curls and Hip Bridges for time (100 each)
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