Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

arms and core warm-up (No Measure)

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extenstions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Diamond push-ups (5×10)

5 sets: 10 reps

Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.

Chin-ups (5×8-10)

5 sets: 8-10 reps

Focus: Quality form on pushups and chin-ups. Chin-ups should be done with a supinated (underhand grip). Athletes should use a band across the rig if assistance is needed for quality reps.

standing tricep extension w/ band (4×15)

4 sets: 15 reps

Focus: Attach band to pullup bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body

standing alternating db bicep curls (4×10)

4 sets: 10 reps (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, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.

Double DB skull crushers (4×10)

4 sets: 10 reps (each side)

Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.