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

6 sets: 8 reps @ RPE 6.5/10 (heavier than last time we saw this weight)

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

Seated Arnold Press

4 sets: 10 reps

*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

Glute-Ham Raises

4 sets: 10 reps

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

Lateral Band Walk

Focus: Using a moderate weight resistance band around the legs (just above the knees), stand with knees slightly and bent and out against the band. Perform lateral steps for the required number of repetitions, insuring that the knees do not dip in during steps.
4 sets: 30 reps

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

Kneeling Banded Hip Extension

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)