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

Weighted Hip Thrust (4 sets: 6 reps @ Challenging Weight for 6 reps – RPE 8-9

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

Kneeling Banded Hip Extension

4 sets: 10 reps – RPE 7-8

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

GHD hip extensions (4 sets: 10 reps – RPE 7-8

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

Alternating Double DB Step Back Lunges (Front Rack) (4 sets: 10 reps (each side) – RPE 7-8

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

Metcon (No Measure)

4 rounds:

10 Weighted Knee Raises

20 Abmat Sit ups

10 Ab wheels

60 Sec Plank Hold

30 yd Banded KB Overhead Walk

*Rest 2:00 b/t sets

Cooldown

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)