Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm Up

Shoulder and Glutes Warm-up

Workout Definition

Crossover Symmetry

and

Hip Halo Warmup

Shoulder Press

9 sets: 3 reps @ RPE 8/10

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

Seated Alternating Double DB Shoulder Press

4 sets: 10 reps (each side)

*Build to a moderate weight, stay the same or increase across sets
4 sets: 10 reps (each side)

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

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.
4 sets: 10 reps (each side)

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

Crossovery Symmetry Iron Scap Protocol (No Measure)

Complete Iron Scap Protocol

GHD hip extensions

4 sets: 10 reps

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

Rear foot elevated DB Split Squat

4 sets: 10 reps (each side)

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

Single leg DB Romanian Deadlift

4 sets: 10 reps (each side)

*Build to a moderate weight; stay the same or build across sets
4 sets: 10 reps (each side)

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

Cooldown

Cooldown/Mobility

Workout Definition

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

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)