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

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Shoulder Press

1 set: Heavy Single

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

*For this week, build across 5 sets to a 6th set of a heavy single rep. Building sets should begin at 10 and then decrease by 2 reps while increasing in weight. (Ex. Set 1 – 10 reps, Set 2 (add weight) – 8 reps, etc.)

Seated Arnold Press

4 sets: 10 reps

*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

Warm-up (No Measure)

Complete Crossover Symmetry Iron Scap Protocol

GHD hip extensions

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

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

Weighted Hip Thrust

5 sets: 12 reps

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

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

Lateral Band Walk

Focus: Using a moderate weight resistance band around the legs (just above the knees), stand with knees slightly and bent and out against the band. Perform lateral steps for the required number of repetitions, insuring that the knees do not dip in during steps.
4 set: 15yds (each direction)

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

*Use a moderate weight band; stay the same across sets

Warm-up (No Measure)

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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)