Announcements

-The WEST Gym is off limits on Sundaysat 2:30-4:30pm, April 16th – May 7th.

-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

Hip Halo Activation

-into-

3 rounds

15/12 bike erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Weighted Hip Thrust (4 sets of 10 reps @ – RPE 5/10 (This is a deload week. Focus on form and hitting full range of motion)

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

Split Stance DB Romanian Deadlift

4 sets: 8 reps (each side) – RPE 7

*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)

Elevated Heel Goblet Squat (4 sets: 10 reps – RPE 8

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

Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension

Metcon (No Measure)

4 sets:

10 GHD to parallel (2 sec hold at full extension)

15 Pulse Ups

10 Kettlebell Side Bend (each side)

15 KB Front Rack Marches (each side)

30 yd Double Overhead KB Carry

*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)