Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Dynamic Stretch Routine With Band or Rope Around Foot (No Measure)

With Band or Rope:

Laying Straight Leg Hammy Stretch 10 each leg

Laying Straight Leg Side Raise 10 each Leg

Laying Straight Leg Diagonal Raise 10 each leg

Laying Straight Leg Cross Over 5 each leg

into with no band or rope…

Samson Hip Flexor Stretch pulses 10 Each side

Deep Lunge Hip Rotations 5 each direction per leg

Deep Lunge Torso Rotations 5 each side

Prone Cobra Plus 20 Press Ups

Childs Pose

Pigeon Stretch

30 Air squats increasing depth every 10 reps

RDL/Banded hamstring curl superset (heaviest RDL load)

4 Rounds

3 position RDL: https://www.youtube.com/watch?v=NsvKw1_Dq9o

Banded Hamstring Curl: https://www.youtube.com/watch?v=X9pPKg8nroA

Back Squat (5 sets)

Set 1: 15 Tempo Reps (3s Down, 3s Up)

Set 2: 5 Half Reps from Bottom into 5 Full Reps, 3 times thru (30 total reps)

Set 3: 3 Half Reps from Bottom into 3 Full Reps, 3 times thru (18 total reps)

Set 4: 12 Heavy reps with a 3 second negative (down)

Set 5: 12 Reps (heavy) –drop 30%– 15 Half Reps from Bottom –drop 30%– 20 Half Reps (47 total reps)

Notes: Rest 2:00 between sets. Increase weight each set. On the last set, an example would be 315-225-135. Keep the weight changes quick and use a spotter if needed. Lots of fatigue happening here. Note loads used on last set.

Landmine Alternating Reverse Lunges

youtube.com/watch?v=G2KdKMMU6d8
4 sets of…

-10 Landmine Alternating Reverse Lunges Each Leg

youtube.com/watch?v=G2KdKMMU6d8

4×10

Metcon (Time)

For time:

150 seated calf raises