Announcements
**THANKSGIVING HOURS: NO CLASS ON THE 24TH AND 25TH, regular class on the 25th at 9am!!
Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
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 8
*Rest 2:00-2:30 b/t sets)
Weighted Hip Thrust (4 sets of 10 reps @ – RPE 8
*Rest 2:00-2:30 b/t sets)
Seated Single Arm DB Press (4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Crossovery Symmetry Iron Scap Protocol (No Measure)
Complete Iron Scap Protocol
Band Pull Through (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
GHD hip extensions (4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Standing DB Lateral Raise (4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Mobility
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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