Open Gym Strength and Conditioning – Bodybuilding

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Bodybuilding RPE Scale

RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.

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

Deficit Sumo DB/KB Deadlift (4 sets: 10 reps – RPE 8)

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

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

Focus: Feet should be in a wider than shoulder width stance and turned out. Feet should be on elevated surfaces with open space below the body for DB to pass through. Hold DB by one head and sumo deadlift. DB/KB does NOT have to make contact with the floor for full ROM. Squeeze glutes to stand up.

Deficit Sumo DB/KB Deadlift

https://youtu.be/ZPEqNQ9OFsM

Weighted Hip Thrust (4 sets: 4 reps @ Challenging Weight for 4 reps – RPE 8-9)

*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

GHD Hip Extension (4 sets: 10 reps – RPE 8)

*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
SUB THIS WITH A BARBELL GOOD MORNING

Racked Bar Box Step-Ups (Back Rack) (4 sets: 10 reps (each side)- RPE 8)

*Rest 1:30-2:00 b/t sets

Focus: With a bar in the back rack position 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.

Back Rack Barbell Step Ups
https://youtu.be/W1JZ7jamtII

Core (Time)

4 Rounds

10 Overhead Plate Situps

10 Strict Hanging Leg Raise

15 Oblique twists with medball (each side)

7 Alligator Rolls (each side)

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

Scoring: Time
Demo Videos

Overhead Plate Sit Ups

Strict Hanging Leg Raise

Seated Oblique twist w/ medball

Alligator Rolls

Single Arm Overhead Dumbbell Hold

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 Weighted Hip Thrust @ moderate weight

10 Deficit Sumo DB/KB Deadlift @ moderate weight

10 GHD Hip Extension @ moderate weight

10 Racked Bar Box Step-Ups @ moderate weight

10 Overhead Plate Situps

10 Strict Hanging Leg Raise

15 Oblique twists with medball (each side)

7 Alligator Rolls (each side)

:45 sec Overhead DB Hold (each side)

*Rest 3 minutes b/t rounds
Demo Videos

Weighted Hip Thrusts

Deficit Sumo DB/KB Deadlift

GHD Hip Extension

Back Rack Box Step Ups

Overhead Plate Sit Ups

Strict Hanging Leg Raise

Seated Oblique twist w/ medball

Alligator Rolls

Single Arm Overhead Dumbbell Hold

Substitutions

Sub GHD Hip Extension with Barbell Good Mornings