Friday

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

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Warm-up (No Measure)

Shoulder and Glutes Warm-up

Workout Definition

Crossover Symmetry

and

Hip Halo Warmup

Shoulder Press

5 sets: 6 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.

Seated Single Arm DB Press

4 sets: 10 reps (each side)

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

Bent Over Lateral Raises

4 sets: 10 reps

*Build to a light weight, stay the same or build 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 set: 12 reps

*Build to a heavy weight and stay the same as long as form can be maintained

Back Racked Barbell Box Step-Ups

4 set: 10 reps (each side)

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

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)