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

5 sets: 7 reps

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

* Warm up and keep the same weight across all 5 sets. The sets should be at 7/10 RPE.

Seated Arnold Press

4 sets: 10 reps

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

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

Seated Arnold Press

4 sets: 10 reps

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

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

Standing DB Lateral Raise

4 sets: 10 reps

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

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

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

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

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

Deficit Sumo DB/KB Deadlift

4 sets: 10 reps

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

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

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)