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

Warm up

Glutes and Shoulders Warm-up

Workout Definition

Hip Halo Warmup

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Shoulder Press (4 sets of 10 reps @ – RPE 5 (deload)

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

Weighted Hip Thrust (4 sets of 10 reps @ – RPE 5 (deload)

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

Seated Arnold Press (4 sets: 10 reps – RPE 8

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

Kneeling Banded Hip Extension (4 sets: 10 reps – 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)

Plate Front Raise (4 sets: 10 reps – RPE 8

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