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)
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