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
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 (Build to a 1RM @ – RPE 10
*Rest 1:00-1:30 b/t sets)
Deficit Sumo DB/KB Deadlift (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)
Rear foot elevated DB Split Squat (4 sets: 8 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Metcon (No Measure)
Workout Definition
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
10 Ab wheels
60 Sec Plank Hold
30 yd Banded KB Overhead Walk
*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)
Leave A Comment