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 (1×1)
1 set: Heavy Single
*Rest 2:00-2:30 b/t sets
*For this week, build across 5 sets to a 6th set of a heavy single rep. Building sets should begin at 10 and then decrease by 2 reps while increasing in weight. (Ex. Set 1 – 10 reps, Set 2 (add weight) – 8 reps, etc.)
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 (1×1)
1 set: Heavy Single
*Rest 2:00-2:30 b/t sets
*For this week, build across 5 sets to a 6th set of a heavy single rep. Building sets should begin at 10 and then decrease by 2 reps while increasing in weight. (Ex. Set 1 – 10 reps, Set 2 (add weight) – 8 reps, etc.)
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.
Cooldown/mobiity
1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
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