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