Announcements

**Holiday Hours: NO CLASS DEC. 25TH!!!, Jan 1st only 9am!!

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

Shoulder Press (7 sets of 4 reps @ – RPE 8

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

Weighted Hip Thrust (7 sets of 4 reps @ – RPE 8

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

Seated Double DB Shoulder Press (4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets)

Russian Kettlebell Swing (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

GHD hip extensions (4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets)

DB Snow Angel Raise (4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets)

Cool Down

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)