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 (8 sets of 3 reps @ – RPE 8
*Rest 2:00-2:30 b/t sets
)
Weighted Hip Thrust (8 sets of 3 reps @ – RPE 8
*Rest 2:00-2:30 b/t sets
)
Double DB Z-Press (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)
Standing DB Lateral 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)
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