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
—
Shoulder Press
5 sets: 3 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 9/10 RPE.
Bottom-Up Single Arm Standing KB Press
4 sets: 12 reps (each side)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Leaning Lateral Raise
Focus: Athlete will stand next to a rig upright with feet in line with each other, heel to toe. The athlete will hold on to the rig and lean away, placing the body in a 45-60 degree angle from the floor. The free arm will hold a light dumbbell and lift the dumbbell laterally to shoulder height and then return down, stopping just before tension is released. This movement is not meant to be performed with heavy weight or momentum so be sure to keep movements controlled and steady.
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
Alternating Double DB Step Back Lunges (Front Rack)
4 sets: 10 reps (each side)
*Rest 2:00-2:30 b/t sets
Kneeling Banded Hip Extension
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
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)
Leave A Comment