Frontier Fitness SF East – Mayhem Bodybuilding

Warm up

Hip Halo Activation

-into-

3 rounds

15/12 bike erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Back Squat (5 sets: 3 Reps – at 80% of 1RM

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

Deadlift (5 sets: 3 Reps – at 80% of 1RM

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

Elevated Heel Goblet Squat (4 sets: 10 reps – RPE 8

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

Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension

Hamstring Ring Curls (4 sets: 10 reps – RPE 8

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

Seated Dumbbell Calf Raise (4 sets: 15-20 reps – RPE 8

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

4 sets: 15-20 reps

*Build to a moderate/heavy weight; stay the same or build across sets

Mobility

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