Open Gym Strength and Conditioning – Functional bodybuilding
Warm-up
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)
Back Squat (5×10)
5 set: 10 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.
Athletes Notes
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 (5×10)
5 set: 10 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.
Athletes Notes
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 (4×10)
4 sets: 10 reps
*Build to a moderate/heavy weight; stay the same or build across sets
Athletes Notes
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
Elevated Toe Double DB Romanian Deadlift (4×10)
4 sets: 10 reps
*Build to a moderate/heavy weight; stay the same or build across sets
Athletes Notes
Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells 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.
Db walking lunges (3×10)
Dual dumbbell walking lunges
3 sets: 10 reps (each side)
*Build to a moderate/heavy weight; stay the same or build across sets
Athletes Notes
Focus: Folding two dumbbells in the rack position, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.
Standing barbell calf raises (4×15-20)
4 sets: 15-20 reps
*Build to a moderate/heavy weight; stay the same or build across sets
Athletes Notes
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge
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