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 Arnold Press

4 sets: 12 reps

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

*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

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

Warm-up (No Measure)

Complete Crossover Symmetry Iron Scap Protocol

Split Stance DB Romanian Deadlift

4 sets: 10 reps (each side)

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

Weighted Hip Thrust

4 sets: 15 reps

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

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

Band Pull Through

4 sets: 12 reps

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

*Build to a moderate resistance; stay the same or build 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)