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

Shoulder and Glutes Warm-up

Workout Definition

Crossover Symmetry

and

Hip Halo Warmup

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

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

Standing Single Arm DB Shoulder Press (4 sets: 10 reps (each side)

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

4 sets: 10 reps (each side)

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

Standing DB Lateral Raise (4 sets: 10 reps

*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)

DB Box Step Ups (4 sets: 10 reps (each side)

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

Russian Kettlebell Swing (4 sets: 10 reps

*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)