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 8.5/10 (heavier than last time we saw this weight)
*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)
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)
Band Pull Through (4 sets: 10 reps
*Rest 1:00-1:30 b/t sets)
Split Stance DB Romanian Deadlift (4 sets: 8 reps (each side)
*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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