Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

5 rounds

10 cal assault bike

5 jumping squats

5 step back lunges (each side)

-into-

Hip Halo Activation

Focus: Bike effort should be moderate across rounds

Lower body push/pull

Metcon (No Measure)

Barbell Back Squat

5 sets: 10-12 Reps; increasing across sets

*Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs Rest 90 sec b/w sets

Barbell Deadlift

5 sets: 10-12 reps; increasing across sets

*Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.

Elevated Heel Goblet Squat

4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets

*Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension

Elevated Toe Double DB Romanian Deadlift

4 sets: 10-15 reps; moderate weight. Stay the same or increase across sets.

* Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.

DB Walking Lunges

4 sets: 30 yd length; moderate loading. DB’s can be held in any fashion

*Focus: Find an area that 30yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets.

Seated Barbell Calf Raise

4 sets: 15-20 reps; moderate loading

*Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Dri

Cooldown/mobiity

Metcon (No Measure)

1 min couch stretch (each side)

1 min quad smash (each side)

1 min forward fold (straight legs)

1 min calf stretch on wall (each side)

2 min foam roll all of lower body