Announcements

-Mark your calendar because Volleyball Day is coming up! August 12th at 9am. Sign up your team in the gym. Co-Ed teams of 4: 2 males/2 females. Better start recruiting!! Rx and Scaled: i.e. you care about the game or just to have fun. Hamburgers and hot dogs provided. Bring a side to share!!!!!

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 of 10 reps @ – RPE 5/10 (Deload Week)

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

DB Good Mornings (4 sets: 10 reps – RPE 7

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

Back Racked Barbell Box Step-Ups (4 sets: 10 reps (each side) – RPE 7

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

Split Stance DB Romanian Deadlift (4 sets: 8 reps (each side) – RPE 8

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

Standing Barbell Calf Raise (4 sets: 15-20 reps – 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