Open Gym Strength and Conditioning – Functional bodybuilding

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)

Rest 2:00-3:00 between sets

Build to a moderate weight and stay the same across all sets. Attempt to add slightly more weight than last week.

Deadlift (5×6)

Rest 2-2:30 btw sets

Build to a moderate weight and maintain across all sets.

Elevated heel goblet squat (4×10)

4×10

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)

4×10

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 box step ups (4×10 (each side))

4×10

Focus: With a DB in each hand or racked on the shoulders and a 20″ box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.