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

Weightlifting

Shoulder Press

5 sets: 6 reps

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

*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)

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

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

Standing DB Lateral Raise

4 sets: 10 reps

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

*Build to a light weight, stay the same or build across sets

Crossover Symmetry Iron Scap

Complete Iron Scap Protocol

Athletes Notes

Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.

GHR

Glute ham raise
5 sets: 20 reps; unloaded or holding a plate or DB

Athletes Notes

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep

GHD Hip Raise

DB Walking Lunges

4 sets: 30yds unbroken

*Build to a moderate weight; stay the same across set
4 set: 30 yds unbroken

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

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

Athletes Notes

Focus: Find an area that 30 yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets. Consider using straps during this movement so that grip is not a limiting factor for sets.

Single leg DB Romanian Deadlift

4 set: 10 reps (each side)

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

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

Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Do not sacrifice either of these for an increase in weight. This movement can also be performed at bodyweight with no dumbbells if preferred.

Cool Down

Warm-up (No Measure)

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)