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
youtu.be/zBfO1l1BNdk
Butt Stuff burner
Butt Stuff burner (3×50)
DB RDL against bands: https://www.youtube.com/watch?v=4rNrxEhz_CQ
(note band set up, complete RDL instead of Sumo)
Banded Step up: https://www.youtube.com/watch?v=EFvvaBkCRl4
Banded good morning: https://www.youtube.com/watch?v=s42pcY3ZxYI&feature=youtu.be
3 Sets
(1 set equals)
15 Dumbbell RDL against bands
-Into-
15 Banded step-ups (each leg)
-Into-
20 Banded good mornings
Rest:
60 seconds between sets
Notes:
All sets unbroken. Try to approach each round as one effort and rest between rounds as needed.
Score:
Load on the DB RDL
Box squats (5 sets)
Athletes Notes
How to approach this Lift
Box Height should be set at parallel relative to where you squat.
Focusing on sending hips back with a smooth and controlled descent.
Stay tight and as soon as you sit back on the box drive up with a tall torso.
5 Sets
Set 1: 5 Reps with a 3s Negative (Down)
Set 2: 5 Reps with a 3s Negative (Down)
Set 3: 5 Reps with a 3s Negative (Down)
Set 4: 5 Reps with a 3s Negative (Down)
Set 5: 5 Reps with a 3s Negative (Down)
Rest:
Try to complete each set every 2:00
Notes:
Use 70% of 1RM + Bands or Chains across on top of the straight weight. If no bands or chains, use 80% of 1RM. Set up a box just below parallel. Move down very controlled and up with speed and explosiveness
1RM Squat : Band Guidance
150-225lb = Medium bands
250-350lb = Light Heavy band
350-500lb = Heavy band
You can add more than 1 band per side for extra resistance. It should represent 10-20% of 1RM Squat at the top (I.E. 500lb Squat= 50-100lbs of Added Resistance at the top).
Score:
Record load used
Landmine Hack Squat (4 sets )
Landmine Hack Squats: https://www.youtube.com/watch?v=Xf96Mix60as
Smith Machine Hack Squat: https://www.youtube.com/watch?v=jYgiugxctSs
Set 1: 15 Reps (sumo stance, toes out)
–immediately into–
10 Reps of ¾ Hack Squats from the bottom (finish short of lockout)
(25 total reps this set)
Set 2: 12 Reps (sumo stance, toes out)
–immediately into–
10 Reps of ¾ Hack Squats from the bottom (finish short of lockout)
(22 total reps this set)
Set 3: 12 Reps (sumo stance, toes out)
–immediately into–
10 Reps of ¾ Hack Squats from the bottom (finish short of lockout)
(22 total reps this set)
Set 4: 12 Reps (sumo stance, toes out)
–immediately into–
10 Reps of ¾ Hack Squats from the bottom (finish short of lockout)
(22 total reps this set)
Rest:
2:00 between each set
Notes:
Sub banded sissy squat if no landmine. There are 2 stances each SUPERSET: 1 stance (sumo) immediately into the other (narrow with feet in front). No rest during each giant set (one giant set is 22-25 reps).
Score:
Record best load on the bar or machine.
Bulgarian Split squat death set (3×21)
Bulgarian Split Squat Death Set: https://www.youtube.com/watch?v=CHNnzimGlXI
3 Sets
7 Split Squats (Heavy KB/DB) + 7s Hold at Halfway on the last rep
–directly into–
7 Split Squats (Moderate KB/DB) + 7s Hold at Halfway on the last rep
–directly into–
7 Split Squats (Light KB/DB) + 7s Hold at Halfway on the last rep
*immediately switch legs and repeat*
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