Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Lower body push/pull

Lower body push/pull (No Measure)

Hip Halo Activation

-into-

3 rounds

5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Strength (lower)

Back Squat (7×7)

Back Squat for load:

#1: 7 reps

#2: 7 reps

#3: 7 reps

#4: 7 reps

#5: 7 reps

#6: 7 reps

#7: 7 reps

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.

Deadlift (7×7)

Deadlift for load:

#1: 7 reps

#2: 7 reps

#3: 7 reps

#4: 7 reps

#5: 7 reps

#6: 7 reps

#7: 7 reps

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 (4×12)

Elevated Heel Goblet Squat for load:

#1: 12 reps

#2: 12 reps

#3: 12 reps

#4: 12 reps

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

GHD nordic hamstring curl (4×8)

No weight needed

Glute Ham Raise

Focus: Control your eccentric (going down) for as long as you can. Situp by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to situp on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping.

Double Dumbbell Rack Walking Lunges (4×30 yards)

Focus: 30yds walking lunge (unbroken distance)

For QUALITY, not heavy weight

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 loading to something that will allow for smooth, constant lunges throughout sets.