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: 7 reps

Set 2: 5 reps

Set 3: 3 reps

Set 4: 1 reps

Set 5: 3 reps

Set 6: 5 reps

Set 7: 7 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 Alternating Double DB Shoulder Press

4 sets: 10 reps (each side)

*Build to a moderate weight, stay the same or increase across sets

Plate Front Raise

4 sets: 10 reps

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

Warm-up (No Measure)

Complete Crossover Symmetry Iron Scap Protocol

GHD hip extensions

4 sets: 10 reps (each side)

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

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 yards (each side)

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

Kneeling Banded Hip Extension

4 sets: 15 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)