Announcements

-Power and Grace Gymnastics Night!! Saturday January 21st 6-8pm Limited spots: 25 Price: $20 Go to Facebook Members page to sign up.

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

Warm Up

Lower Body Push/Pull Warm-up

Workout Definition

Hip Halo Activation

-into-

3 rounds

15/12 bike erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Back Squat (8 sets: 4 reps @ RPE 7.5/10 (heavier than last time we saw this weight)

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

Deadlift (8 sets: 4 reps @ RPE 7.5/10 (heavier than last time we saw this weight)

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

Goblet Squat: 1 and a Half Reps (4 sets: 10 reps

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

Lying DB Hamstring Curl (4 sets: 10 reps

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

Alternating Double DB Step Back Lunges (Front Rack) (4 sets: 10 reps ea

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

Seated Dumbbell Calf Raise (4 sets: 15-20 reps

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

4 sets: 15-20 reps

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

Cooldown

Cooldown/Mobility

Workout Definition

1 min couch stretch (each side)

1 min quad smash (each side)

1 min forward fold (straight legs)

1 min calf stretch on wall (each side)

2 min foam roll all of lower body