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)