Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm up
Shoulder and Glutes Warm-up
Workout Definition
Crossover Symmetry
and
Hip Halo Warmup
Shoulder Press
6 sets: 8-5-5-3-3-1 reps
*Rest 2:00-2:30 b/t sets
* Warm up and build across all 6 sets. The sets should be 5-10 lbs heavier than last week.
Seated Arnold Press
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Standing DB Lateral Raise
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
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
*Build to a moderate weight; stay the same or build across
Alternating Double DB Step Back Lunges (Front Rack)
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Single Leg DB Hip Thrust
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
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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