Open Gym Strength and Conditioning – Bodybuilding

Mayhem Bodybuilding Goals

Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.

Glutes and Core Warm-up (Checkmark)

Hip Halo Warm-up -into- 3 rounds:

5 Alt. V-Ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows
Focus: Move with intention and focus on each movement you are performing

Demo Videos

Alternating Leg V-Up

Heel Taps

Cat Cow

Weighted Hip Thrust (4 sets: 8 reps @ Challenging Weight for 8 reps)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.

Weighted Hip Thrust
https://youtu.be/w9O6OPOkGvg

Russian Kettlebell Swing (4 sets: 10 reps)

*Build to a moderate weight; stay the same or build across

Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.

Russian Kettlebell Swing
https://youtu.be/THVaRm89i1Q

GHD Hip Extension (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.

GHD Hip Extension

https://youtu.be/-C2OcAP9fg4

Lateral Band Walk (4 sets: 30 yards)

*Rest 2:00-2:30 b/t sets

Focus: Using a moderate weight resistance band around the legs (just above the knees), stand with knees slightly and bent and out against the band. Perform lateral steps for the required number of repetitions, insuring that the knees do not dip in during steps.

Core (Time)

4 Rounds

15 Stick Sit Ups

30 Flutter Kicks (each side)

30 Heel taps (each side)

30 yd Isolateral DB Farmers Carry

(left)

30 yd Isolateral DB Farmers Carry

(right)

*Rest 2:00 b/t sets

Scoring: Time
Demo Videos

Stick Sit Ups

Flutter Kicks

Heel Taps

Isolateral DB Farmers Carry

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Bicep Stretch on Wall

1 min Tricep Smash (each side)

Mayhem Mini-Pump

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

Glutes and Core (Time)

4 rounds:

10 Russian Kettlebell Swing

10 GHD Hip Extension

10 Lateral Band Walk

15 Stick Sit Ups

30 Flutter Kicks (each side)

30 Heel taps (each side)

30 yd Isolateral DB Farmers Carry

(left)

30 yd Isolateral DB Farmers Carry

(right)

*Rest 2:00 b/t sets
Demo Videos

Russian Kettlebell Swing

Hip Extension

Lateral Band Walk

Stick Sit Ups – can use PVC pike or broom stick. If you don’t have access to a “stick” you can complete Strict Sit Up

Flutter Kicks

Heel Taps

Isolateral DB Farmers Carry

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