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 amount of weight from last week’s load.
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 amount of weight from last week’s load.
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.
Goblet Squat: 1 and a Half Reps (4×10)
4 sets: 10 reps
*Build to a moderate weight; stay the same or build across sets
Athletes Notes
Goblet Squat: 1 and a Half Reps
Focus: Hold a DB or KB in a front loaded 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. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.
Hamstring curls (banded) (4×10)
lying prone on bench wrap a resistance band around the rig.
4 sets: 10 reps
*Use a band and box for assistance as needed; do not try to work above your current abilities on this movement
Db walking lunges (4×10)
Dual dumbbell walking lunges
4 sets: 10 (each side)
*Build to a moderate weight; stay the same across as long as form can be maintained
Athletes Notes
Focus: Holding 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 curls (4×15)
4 sets: 15-20 reps
*Build to a moderate weight; stay the same or build across sets
Athletes Notes
Standing Barbell Calf Raise
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 rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge
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