Announcements
-No classes on Memorial Day!
-Zumba is official! Every Tuesday at 7pm from now on. Get your dancing hips out. This makes for a great active recovery day!
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 (5 sets of 6 reps @ – RPE 8/10
*Rest 2:00-2:30 b/t sets)
Weighted Hip Thrust (5 sets of 6 reps @ – RPE 8/10
*Rest 2:00-2:30 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)
GHD hip extensions (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
Bent Over Lateral Raises (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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