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)
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