Announcements

-The WEST Gym is off limits SundayApril 2nd, April 16th, April 23rd, April 30th, May 7th at 2:30-4:30pm

-APRIL 22ND: the WESTgym will be CLOSED after 12pm due to a private event!!!!

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

Warm Up

Glutes and Core Warm-up

Workout Definition

Hip Halo Warmup

-into-

3 rounds:

5 Alt. V-ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows

Weighted Hip Thrust (4 sets: 10 reps @ – RPE 6-7

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

Band Pull Through (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)

Lateral Band Walk (4 sets: 30 yards (each side)- RPE 8

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

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.

Metcon (No Measure)

Core Work:

Workout Definition

4 sets:

15 GHD’s with Med Ball

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

10 Strict TTB

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

:45 sec Face up Chinese Plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

Cooldown

Cooldown/Mobility

Workout Definition

1 min seal pose

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)