Frontier Fitness SF East – Bodybuilding
Functional Pump (Legs & Core) (Checkmark)
INSTRUCTIONS!
Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don’t recommend doing any other bodybuilding, except for the 3 power lifts – Squat, Deadlift & Press).
6-8 sets
20/16 Calorie Echo Bike
20 Step Back Lunges
40 Air Squat
-rest 1:1 b/t sets-
-rest 3-5 minutes-
50 GHD Sit Ups
50 Abmat Sit Ups
50 Toes to Bar
-rest 3-5 minutes-
3 sets
15 Single Leg Dumbbell RDL (right)
15 Single Leg Dumbbell RDL (left)
15 Glute Ham Raises
-rest :30 b/t movements-
-rest 1:00 b/t sets-
Athletes Notes
DEMO VIDEOS
Echo Bike – see the scaling and sub document at the bottom of this page for a calorie conversion chart if subbing another machine
Bodyweight Step Back Lunge
Air Squats
GHD Sit Up
Scale to: Strict Sit Up OR Stick Sit Ups
Sit Ups
Toes to Bar
Scale to: Hanging Knee Raises OR V-Ups
Single Leg Dumbbell RDL
Glute Ham Raise
scale to: 5-10 Nordic Hamstring Curl OR 5-10 Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold OR 15 Barbell Good Mornings
FLOW
20/16 Calorie Echo Bike, 20 Step Back Lunges, 40 Air Squat
-rest 1:1-
20/16 Calorie Echo Bike, 20 Step Back Lunges, 40 Air Squat
-rest 1:1-
20/16 Calorie Echo Bike, 20 Step Back Lunges, 40 Air Squat
-rest 1:1-
20/16 Calorie Echo Bike, 20 Step Back Lunges, 40 Air Squat
-rest 1:1-
20/16 Calorie Echo Bike, 20 Step Back Lunges, 40 Air Squat
-rest 1:1-
20/16 Calorie Echo Bike, 20 Step Back Lunges, 40 Air Squat
-rest 1:1-
20/16 Calorie Echo Bike, 20 Step Back Lunges, 40 Air Squat (OPTIONAL)
-rest 1:1-
20/16 Calorie Echo Bike, 20 Step Back Lunges, 40 Air Squat (OPTIONAL)
-rest 3-5 minutes-
50 GHD Sit Ups
50 Abmat Sit Ups
50 Toes to Bar
-rest 3-5 minutes
15 Single Leg RDL(right)
-rest :30 –
15 Single Leg RDL (left)
-rest :30 –
15 Glute Ham Raises
-rest 1:00-
15 Single Leg RDL (right)
-rest :30 –
15 Single Leg RDL (left)
-rest :30 –
15 Glute Ham Raises
-rest 1:00-
15 Single Leg RDL (right)
-rest :30 –
15 Single Leg RDL (left)
-rest :30 –
15 Glute Ham Raises
——————————————
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
INSTRUCTIONS
These are intended to give you a great “pump” for the day. They are a mix of bodybuilding type movements, some CrossFit style structure and/or movements, and aerobic work.
The intensity is designed to just be MODERATE! It is so you can come and do a workout to get a “pump”, sweat some and get out of breath. Ideally you can hit these with friends as well!
Many of these are from, or built off of, recent workouts Rich has done. You can come and do them on a day when you aren’t feeling like doing as much intensity with our other more CrossFit based tracks, or when you want to change up your bodybuilding style. Have fun with them!
Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don’t recommend doing any other bodybuilding, except for the 3 power lifts – Squat, Deadlift & Press).
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Bodybuilding RPE Scale
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Leg Day Warm-up (Checkmark)
Hip Halo Activation
-into-
3 rounds
15/12 Bike Erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Demo Video
Hip Halo Activation
Cossack Squat
Kang Squats with Empty Barbell
Back Squat
*Rest 2:00-2:30 b/t sets
Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.
5 sets: 3 Reps – 82.5% of 1RM
*Rest 2:00-2:30 b/t sets
Deadlift
5 sets: 3 Reps – 82.5% of 1RM
*Rest 2:00-2:30 b/t sets
Goblet Squat: 1 and a Half Reps
*Build to a moderate weight; stay the same or build across sets
Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.
Goblet Squat: 1 and a Half Reps
https://youtu.be/lSWnhzfRE7o
3 sets: 12 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Barbell Romanian Deadlift
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Deadlift bar to hip to start. Push the hips back, lowering the barbell down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. Perform this movement on a plate if additional ROM is needed so plates do not contact floor between reps.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Seated Dumbbell Calf Raise
*Rest 1:30-2:00 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge.
3 sets: 15-20 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (Checkmark)
1 min Couch Stretch (each side)
1 min Quad Smash (each side)
1 min Forward Fold (straight legs)
1 min Calf Stretch on Wall (each side)
2 min Foam Roll all of Lower Body
Demo Videos
Couch Stretch
Quad Smash
Forward Fold Stretch
calf stretch on wall
Mayhem Mini-Pump
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
Leg Day (4 Rounds for time)
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 Barbell Deadlift @ moderate weight – maintain control and quality
12 Barbell Romanian Deadlift @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Barbell Romanian Deadlift
Seated Dumbbell Calf Raise
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