Open Gym Strength and Conditioning – Functional bodybuilding
Warm-up
z: 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 (5×6)
5 set: 6 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 (5×6)
5 set: 6 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 weight; stay the same or build across sets
[Elevated Heel Goblet Squat](youtube.com/watch?v=RUXLuZ_GLrE)
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 weight; stay the same or build across sets
[Elevated Toe Double DB Romanian Deadlift](youtube.com/watch?v=13FPTAogHhI)
DB stepback lunges (4×10)
4 sets: 10 reps (each side)
*Build to a moderate weight; stay the same or build across sets
[DB Stepback Lunges](youtube.com/watch?v=MLkWMHTzB6I)
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