Announcements

-The WEST Gym is off limits on Sunday at 2:30-4:30pm until May 7th.

FREE Zumba Fitness with Dawn Szymik at the WEST side May 2nd at 7pm!!!

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 sets)

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)