Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

Hip Halo Activation

-into-

7 min AMRAP

7 Tempo Air Squats (2 seconds down – 1 second pause – explosive up)

7 Stepback Lunges (each side)

7 Tempo Single Leg Calf Raise Negatives (each side – use both feet to extent to toes and then lower down for 3 seconds on one leg – repeat for reps on one leg and then switch)

Focus: Bike effort should be moderate across rounds

Lower body push/pull

Metcon (No Measure)

Barbell Back Squat

5 sets: 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: 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: 15 reps; moderate weight

*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

Barbell Romanian Deadlift

4 sets: 15 reps; moderate weight

*Focus: Deadlift bar to hip to start. Push the hips back, lowering the barbell 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. Perform this movement on a plate if additional ROM is needed so plates do not contact floor between reps.

DB Walking Lunges + DB Stepback Lunges

2 sets:

30 yard walking Lunges

-rest as needed-

DB Stepback Lunges (number of reps should be equal to same amount of steps on each leg to complete forward walking lunges and should be done in place, not traveling)

*Ex.: If it takes a total of 30 lunges steps to cover 30 yards, perform 30 stepback lunges (in place) to match after resting.

*Focus: Find an area that 30 yds 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