Open Gym Strength and Conditioning – Bodybuilding

Warm-up

Hip Halo Warmup

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Shoulder Press (Weight)

Workout Definition

5 sets of 6 reps @ – RPE 8/10 (attempt to go a little heavier than last week)

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

Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.

Weighted Hip Thrust (Weight)

Workout Definition

5 sets of 6 reps @ – RPE 8/10 (attempt to go a little heavier than last week)

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

Focus: Set up and brace a bench to prevent it from tipping. 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.

Standing Alternating DB Shoulder Press (No Measure)

Workout Definition

4 sets: 10 reps (each side) – RPE 8

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

Standing Alternating Double DB Shoulder Press

Focus: From a standing position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).

Russian Kettlebell Swing (No Measure)

Workout Definition

4 sets: 10 reps – RPE 8

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

Russian Kettlebell Swing

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.

Crossover Symmetry Iron Scap Protocol (No Measure)

Workout Definition

Complete Iron Scap Protocol:

Archer: 10 reps (each side) – Heavy Band

Pulldown: 10 reps – Heavy Band

Tiger Walk: 20 reps (each side) – Heavy Band

WY Negative: 10 reps – Light Band

Snow Angel: 10 reps – LIght Band

Bear Hug: 10 reps – Heavy Band

ATYT: 10 reps – Light Band

Focus: Use band weight that is challenging but allows for quality of movement.
Athletes Notes

Crossover Symmetry

Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.

GHD Hip Extension (No Measure)

Workout Definition

4 sets: 10 reps – RPE 8

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

GHD Hip Raise / Extension

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.

Leaning Lateral Raise (No Measure)

Workout Definition

4 sets: 10 reps – RPE 8

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

Leaning Lateral Raise

Focus: Athlete will stand next to a rig upright with feet in line with each other, heel to toe. The athlete will hold on to the rig and lean away, placing the body in a 45-60 degree angle from the floor. The free arm will hold a light dumbbell and lift the dumbbell laterally to shoulder height and then return down, stopping just before tension is released. This movement is not meant to be performed with heavy weight or momentum so be sure to keep movements controlled and steady.