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

Warm Up

Leg Day 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 (4 sets: 6 reps @ Challenging Weight for 6 reps – RPE 8-9

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

GHD Nordic (Hamstring) Curl (4 sets: 10 reps – RPE 8

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

Front Racked Barbell Box Step-Ups (4 sets: 10 reps (each side) – RPE 8

*Rest 1:30-2:00 b/t sets)

KB Belt Squats (4 sets: 10 reps – RPE 8

*Rest 1:30-2:00 b/t sets)

Single Leg Calf Raise (4 sets: 15-20 reps (each side) – RPE 8

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