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

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)

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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)