Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Upper body pull warmup (No Measure)

50/35 cal Row

-into-

6 min AMRAP

10 ring rows

5 iron cross (each side)

5 seal pose/down dog pose transitions

10 seated single arm banded rows

strict pull-ups (5×10)

5 set: 10 reps

Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Rest 90 sec b/w sets

Banded lat pull-downs (4×12)

4 sets: 12 reps

Focus: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. With an overhand grip and slightly wider than shoulder width grip, focus on a strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Underhand Bent Over Barbell Row: Version 2 (4×10)

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Focus: With a double underhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back wh

Double db standing bent over row (4×10)

4 set: 10 reps

*Build to a moderate weight and stay the same across all sets.

Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.

× Single Dumbbell Waiter Hold Curl (4×12)

Single Dumbbell Waiter Hold Curl

Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.

standing alternating db hammer curls (4×12)

4 sets: 12-15 (each side)

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).

Cooldown/mobiity

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats

1 min thread the needle (each side)

1 min bicep wall stretch (each side)