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: 8 reps

Set 2: 6 reps

Set 3: 4 reps

Set 4: 2 reps

Set 5: 4 reps

Set 6: 6 reps

Set 7: 8 reps

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

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

Seated Single Arm DB 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

Leaning Lateral Raise

Focus: Athlete will stand next to a rig upright with feet in line with each other, heel to toe. The athlete will hold on to the rig and lean away, placing the body in a 45-60 degree angle from the floor. The free arm will hold a light dumbbell and lift the dumbbell laterally to shoulder height and then return down, stopping just before tension is released. This movement is not meant to be performed with heavy weight or momentum so be sure to keep movements controlled and steady.
4 sets: 10 reps (each side)

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

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

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

DB Walking Lunges

4 sets: 30yds unbroken

*Build to a moderate weight; stay the same across set

Single Leg DB Hip Thrust

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 sets to the opposite side. Keep dumbbell centered over the hips the entire time.

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)