Frontier Fitness SF East – Mayhem Bodybuilding
Warm Up
Shoulder and Glutes Warm-up
Workout Definition
Crossover Symmetry
and
Hip Halo Warmup
Shoulder Press
8 sets: 4 reps @ RPE 7.5/10
*Rest 2:00-2:30 b/t sets
Bottom-Up Single Arm Standing KB Press
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Plate Front 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
Split Stance DB Romanian Deadlift
4 sets: 8 reps (each side)
*Rest 2:00-2:30 b/t sets
Single Leg DB Hip Thrust
4 sets: 10 reps
*Rest 2:00-2:30 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)
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