Announcements

-Mark your calendar because Volleyball Day is coming up! August 12th at 9am. Sign up your team in the gym. Co-Ed teams of 4: 2 males/2 females. Better start recruiting!! Rx and Scaled: i.e. you care about the game or just to have fun. Hamburgers and hot dogs provided. Bring a side to share!!!!!

Canaries Game July 7th at 6:35pm. We are the game sponsor and we would love your support! Make it a date night, family night, or just fun night of baseball. Bonus there is FIREWORKS after the game!!!

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 (4 sets of 10 reps @ – RPE 6/10 (This is a deload week. Prepare to max out next week)

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

Weighted Hip Thrust (4 sets of 10 reps @ – RPE 6/10 (This is a deload week. Prepare to max out next week)

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

Seated Arnold Press (4 sets: 10 reps – RPE 8

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

Deficit Sumo DB/KB Deadlift (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)

Plate Front Raise (4 sets: 10 reps – RPE 8

*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)