Open Gym Strength and Conditioning – Bodybuilding

Leg day

Leg day warmup (No Measure)

Hip Halo Activation

-into-

3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)

Back Squat (6×4|)

6 sets of 4 reps @ – RPE 8.5/10

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

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.

Shock method

4 Sets:

6 Back Squats – RPE 8

12 Back Rack Lunges – RPE 7

25 Jumping Air Squats – RPE 5

Log score as DB weight for Back Squats

Standing Barbell Calf Raise (4×15-20)

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

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

Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge

Standing Barbell Calf Raise

https://youtu.be/IBhLc4VsjxM
4 sets: 15-20 reps – RPE 8

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

Athletes Notes

Standing Barbell Calf Raise

Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension.

If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge