Frontier Fitness SF East - Mayhem BodybuildingWarm upHip Halo Warmup -into- 3 rounds: 5 Alt. V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/CowsWeighted Hip Thrust (5 sets: 3 Reps – at 80% of 1RM *Rest 2:00-2:30 [...]

Frontier Fitness SF East - Mayhem BodybuildingWarm up3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extensions (light band – fast reps) -into- 2 rounds 10 PVC pass [...]

Frontier Fitness SF East - Mayhem Bodybuilding

Frontier Fitness SF East - Mayhem BodybuildingWarm upHip 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 [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm up3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down dog/seal pose transitionsStrict Pull-Ups (5 sets: [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm upCrossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds (each way) 10 wall angels 5 scorpions (each side)Bench [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm upArms and Core Warm-up Workout Definition 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm upGlutes 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) [...]

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

Frontier Fitness SF East - Mayhem BodybuildingWarm upLeg 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 (6 sets of 4 reps @ – [...]