Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Leg Primer C (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

Banded Landmine RDL/DB Sumo RDL Superset (3 sets)

3 Sets

-15 Reps Sumo Double DB RDL’s with a 2 second negative down, no rest at the top, with medium dumbbells (35’s-60’s)

Back Squat (3×8)

Set 1: 20 Reps

Set 2: 18 Reps

Set 3: 16 Reps

Set 4: 14 Reps

Set 5: 12 Reps

Set 6: 10 Reps

Set 7: 8 Reps

Set 8: 8 Reps

Set 9: 8 Reps

Start light, around 40% for the first set. Each set add weight, about 10% or less to the last 3 sets of 8. The last 3 sets of 8 should be the hardest and heaviest sets, somewhat close to failure.

Rest 2 minutes between sets. Do the last 3 sets as heavy breathing squats with a pause and breathe at the top of each rep.

Barbell Back Rack Lunges/ Banded Step Up Superset (3 sets (heaviest lunge weight))

Alternating Back Rack Lunges: https://www.youtube.com/watch?v=ZPoMxOrIeO4

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

15 Banded Step Ups each leg

Front Rack Carry/Banded Hip-X/ V-Ups (3 rounds)

KB Front Rack Carry https://www.youtube.com/watch?v=zKHog8SWdM4

Banded Resisted GHD Hip Extensions: https://www.youtube.com/watch?v=Lub30jRWE1o

V-up: https://www.youtube.com/watch?v=iP2fjvG0g3w
3 Rounds of the complex

30 v-ups