Announcements
-The WEST Gym is off limits on Sundays at 2:30-4:30pm, April 16th – May 7th.
-APRIL 22ND: the WEST gym will be CLOSED after 12pm due to a private event!!!!
Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Glutes and Shoulders Warm-up
Workout Definition
Hip Halo Warmup
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Focus: Move with intention and take machine work at an easy/moderate pace
Focus: Move with intention and focus on each movement you are performing
Shoulder Press (3 sets of 10 reps @ – RPE 8/10
*Rest 2:00-2:30 b/t sets)
Weighted Hip Thrust (3 sets of 10 reps @ – RPE 8/10
*Rest 1:00-1:30 b/t sets)
Seated Arnold Press (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Kneeling Banded Hip Extension (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
GHD hip extensions (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Standing DB Lateral Raise (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t set)
Crossovery Symmetry Iron Scap Protocol (No Measure)
Complete Iron Scap Protocol
Cooldown
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)
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