Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

Workout Definition

Crossover Symmetry

and

Hip Halo Warmup

Focus: Move with intention and focus on each movement you are performing

Shoulders and glutes

Metcon (No Measure)

Barbell Strict Press

5 sets: 10-12 Reps; increasing across sets

*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over extension of the low back. Use a slightly staggered stance if needed. Rest 90 sec b/w sets

Kipping Handstand Pushups

4 sets: 7-12 reps

*Focus: Stay within a rep range that will allow for quality on all reps. Ensure that all reps reach full lockout. Modify movement to HSPU with feet on box, Pike Pushups, or Double DB Push Press

Double DB Z-Press

4 sets: 10-15 reps; moderate loading: stay the same or increase across sets

*Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc.

Single DB Lateral Raise + Single DB Front Raise

4 sets: 8 lateral raise + 8 front raise

*Focus: Free hand can be used to stabilize against a rig or athlete can choose to do free standing. Do not raise DB above shoulder level and keep a slight bend in the arm to avoid excessive stress on the elbow

GHD Hip Raise

5 sets: 20 reps; unloaded or holding a plate or DB

*Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep

Deficit Sumo DB/KB Deadlift

4 sets: 12 reps

*Focus: Feet should be in a wider than shoulder width stance and turned out. Feet should be on elevated surfaces with open space below the body for DB/KB to pass through. Hold DB by one head and sumo deadlift. DB/KB does NOT have to make contact with the floor for full ROM. Squeeze glutes to stand up.

Alternating Double DB Step Back Lunges (Front Rack)

4 sets: 10 reps (each leg)

*Focus: Athlete will use two dumbbells and rack them somewhere on the shoulders. Step back, touching the back knee to the floor, and stand. Use a weight that will allow for stable, controlled movement across sets.

Cooldown/mobiity

Metcon (No Measure)

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)