Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
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
Double DB Z-Press
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Kipping Handstand Pushups
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
*Rest 1:00-1:30 b/t sets
DB Box Step Ups
4 sets: 10 reps (each side)
*Rest 2:00-2:30 b/t sets
Single Leg DB Hip Thrust
4 sets: 15 reps (each side)
*Rest 1:00-1:30 b/t sets
*Build to a moderate resistance; stay the same or build across sets
Warm-up (No Measure)
—
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)
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