Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm up

Shoulder and Glutes Warm-up

Workout Definition

Crossover Symmetry


Hip Halo Warmup

Shoulder Press

7 sets: 6 reps @ RPE 7/10

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

Seated Arnold Press

4 sets: 10 reps

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

Ring Y Raise

Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders but close enough that movement is able to be controlled at all times.
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

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 yards each way

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

Russian Kettlebell Swing

4 sets: 10 reps

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



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)