Open Gym Strength and Conditioning – Functional bodybuilding
Upper body push
Upper body push warmup (No Measure)
Crossover Symmetry Warmup
-into-
3 rounds
15 band pull-a-parts
10 PVC Passthroughs
10 wall angels
10 tempo plate floor press (2 sec down/explosive up)
5 scorpions (each side)
Bench Press (7×6)
7 sets: 6 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.
Athletes Notes
Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
Single arm db bench press (4×10)
4 sets: 10 reps (each side)
*Build to a moderate weight and stay the same or build across all sets.
Athletes Notes
Focus: Start with a single DB and extend overhead while lying on a bench. Bench with one arm, allowing the other arm to be extended out for balance and rest by the. Loading should be moderate and allow for control throughout entire rep. Heavy core engagement will be needed due to only one side being loaded at a time. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. Set is complete when required reps have been completed on each side. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Single DB Bench Press
Alt. DB Tempo Incline Bench + Double DB Incline Bench (4×5+5)
4 sets: 5 each side + 5 double DB reps
*Build to a moderate weight and stay the same or build across all sets.
Athletes Notes
Focus: Incline of bench should be around a 45-60 degree incline. Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps. Go directly into double DB reps after alternating reps have been completed. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Alt. DB Incline Bench
Resistance Band Chest Fly – High to Low (4×15)
4 sets: 15 reps
*Build to a moderate weight and stay the same across.
Athletes Notes
Focus: On a rig, loop a resistance band on each side (light to moderate light resistance weight) above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean (stagger feet for stabilization), press the bands forward with slightly bent arms, crossing over in front of the body at waist level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep. Slight bend in the arm should be maintained throughout reps (excessive bending of the elbow will place focus on triceps rather than chest)
Resistance Band Chest Fly
tricep dips (4×10)
4 sets: 10 reps
Athletes Notes
Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.
single arm db kickback (4×10)
4 sets: 10 reps (each side)
Athletes Notes
Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.
Single Arm DB Kickback
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