Frontier Fitness SF West, Frontier Fitness SF East – Mayhem Bodybuilding
Warm-up
Warm-up (No Measure)
Crossover Symmetry
and
Hip Halo Warmup
Workout
Shoulder Press
6 sets: 5 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.
Standing Single Arm DB Shoulder Press
4 sets: 10 reps (each side)
*Build to a moderate weight; stay the same or build across sets
Standing DB Lateral Raise
4 sets: 10 reps
*Build to a light/moderate weight, stay the same or increase across sets
Warm-up (No Measure)
Complete Crossover Symmetry Iron Scap Protocol
GHD Hip Raise
5 sets: 20 reps; unloaded or holding a plate or DB
If not enough equipment, substitute with barbell weighted good mornings (light weight)
Single leg DB Romanian Deadlift
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or build across sets
Band Pull Through
4 sets: 15 – 20 reps
*Use a moderate to heavy weight band across all sets
Cool Down
Warm-up (No Measure)
Cooldown/Mobility
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)
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