Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm Up

Shoulder and Glutes Warm-up

Workout Definition

Crossover Symmetry

and

Hip Halo Warmup

Shoulder Press

10 sets: 2 reps @ RPE 8/10

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

Double DB Z-Press

4 sets: 10 reps

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

DB Snow Angel Raise

4 sets: 10 reps

*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

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

Front Foot Elevated DB Split Lunge

4 sets: 10 reps each

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

Deficit Sumo DB/KB Deadlift

4 sets: 10 reps

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

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)