Open Gym Strength and Conditioning – Bodybuilding

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 Warmup

-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

Mayhem Hip Halo Activation

Alt Leg V-ups (each side)

Lying Heel Taps (each side)

Cat/Cows

Weighted Hip Thrust

*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.
5 sets: 6 Reps TEMPO 3 Seconds down (30X0) – RPE 6 (Week 1 of 4)

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

Single leg DB Romanian Deadlift

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

Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
4 sets: 10 reps (each side) – RPE 8

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

GHD Hip Extension

*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. If you do not have access to a GHD you can sub Barbell Good Mornings.
4 sets: 10 reps – RPE 8

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

Kneeling Banded Hip Extension

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

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

Attach a moderate weight band to the rig at knee height. Loop the free end around the body and face away from the rig. Band should be placed across the hip and a kneeling setup position should be assumed. Place a box or band in front of the box to stabilize against with the hands. Extend the hips forward, away from the rig by engaging/squeezing the glutes. Pause momentarily at full extension and return to start position.
4 sets: 10 reps – RPE 8

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

Core (Checkmark)

4 sets:

30 Flutter Kicks (each side)

30 Heel taps (each side)

15 sec GHD Hip Raise hold

30 yd Banded KB Overhead Walk

*Rest 2:00 b/t sets

Flutter Kicks

Heel Taps

GHD Hip Raise Hold – aka Sorenson Hold

—- if you don’t have access to a GHD, perform Superman Hold

Banded KB Overhead Walk

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Pigeon Pose (each side)

30 sec Cross Leg Forward Fold (repeat with opposite leg on top)

1 min Foam Roll Glutes (each side)

Demo Videos

Seal Stretch

Pigeon Stretch

Cross Leg Forward Fold

Foam Roll Glutes

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 (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

8 Single leg DB Romanian Deadlift (each side) @ moderate weight

10 GHD Hip Raise @ moderate weight

10 Kneeling Banded Hip Extension @ moderate weight

30 Flutter Kicks (each side)

30 Heel taps (each side)

15 sec GHD Hip Raise hold

30 yd Banded KB Overhead Walk

*Rest 3 minutes b/t rounds

Weighted Hip Thrusts

Split Stance DB Romanian Deadlift

GHD Hip Raise

—–scale to Barbell Good Mornings

Kneeling Banded Hip Extension

Flutter Kicks

Heel Taps

GHD Hip Raise Hold – aka Sorenson Hold

Banded KB Overhead Walk