Mayhem Bodybuilding – Fri, May 5

Announcements

-The WEST Gym is off limits on Sunday at 2:30-4:30pm until May 7th.

-No classes on Memorial Day!

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

Warm Up

Glutes and Shoulders Warm-up

Workout Definition

Hip Halo Warmup

Focus: Move with intention and focus on each movement you are performing

Shoulder Press (4 sets of 8 reps @ – RPE 8/10

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

Weighted Hip Thrust (4 sets of 8 reps @ – RPE 8/10

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

Double DB Z-Press (4 sets: 10 reps – RPE 8

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

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

*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 – RPE 8

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

Ring Y Raise (4 sets: 10 reps – RPE 8

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

Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders but close enough that movement is able to be controlled at all times.

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)