Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Glutes and Core Warm-up
Workout Definition
Hip Halo Warmup
-into-
3 rounds:
5 Alt. V-Ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Metcon (No Measure)
Glute Pump
Workout Definition
5 sets:
4 Weighted Hip Thrusts
8 Alternating Double DB Step Back Lunges (Front Rack)
20 GHD Hip Raise
*Rest 1:00-1:30 b/t sets
Metcon (No Measure)
Core:
Workout Definition
4 rounds:
12 GHD’s with Med Ball
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 Strict Toes to Bar
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Oblique twists with Kettlebell (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2:00 b/t sets
Cooldown
Cooldown/Mobility
Workout Definition
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
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