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

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Shoulder Press

7 Sets

Set 1: 9 reps

Set 2: 7 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 5 reps

Set 6: 7 reps

Set 7: 9 reps

*Attempt to add a small amount of weight (5-10lbs) from last week’s loading

Seated Arnold Press

4 sets: 10 reps

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

Ring Y Raise

Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders but close enough that movement is able to be controlled at all times.
4 sets: 10 reps

*Build to a light/moderate 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

*Build to a heavy weight as long as form can be maintained across

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 sets: 15 yds (each direction)

*Build to a moderate weight band; stay the same across all 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)