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

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Warm-up

Warm-up (No Measure)

Crossover Symmetry

and

Hip Halo Warmup

Workout

Shoulder Press

5 sets: 10 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.

Bottom-Up Single Arm Standing KB Press

4 sets: 10 reps (each side)

*Build to a moderate weight; stay the same and focus on control

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Bent Over Lateral Raises

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)

Weighted Hip Thrust

5 sets: 12 reps

*Build to a heavy weight and perform sets at this weight as long as form can be maintained

DB Walking Lunges

4 sets: 30yds unbroken

*Build to a moderate weight; stay the same across set

Cool Down

Warm-up (No Measure)

Cooldown/Mobility

Workout Definition

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)