Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Shoulder and glute warmup (No Measure)

Crossover Symmetry

and

Hip Halo Warmup

Athletes Notes

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

Shoulders and glutes

Shoulder Press (9×5)

9 sets: 5 Reps

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 to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack.

kipping handstand push-up for load (5×10-14)

5 sets: 10-14 reps

Focus: Stay within a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged. Breathe out on each kip to assist with core engagement and stability. Ensure that all reps reach full lockout. Follow the sequence of head on ground, butt against wall, load legs, kip/press. Padding or a mat under the head is advised. If you do not have kipping handstand pushups, this movement can be modified to handstand pushups with feet on a box, pike pushups, or a double dumbbell push press.

Double db z press

4 sets: 12-15 reps; moderate loading

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. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.

GHD hip raise (5×20)

5 sets: 20 reps

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

bulgarian split squats (4×12-15)

4 sets: 12-15 reps

Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.

Single leg db Romanian Deadlifts (4×12-15)

4 sets: 12 -15 reps

Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.