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: 4 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 8.5/10 RPE.

Seated Alternating Double DB Shoulder Press

4 sets: 10 reps (each side)

*Build to a moderate weight, stay the same or increase across sets
*Rest 1:00-1:30 b/t sets

DB Snow Angel 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

Single Leg DB Hip Thrust

4 sets: 10 reps (each side)

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

Split Stance DB Romanian 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)