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 (deload)
*Rest 2:00-2:30 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)
GHD hip extensions (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Single Leg DB Hip Thrust (4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Metcon (No Measure)
ore Work:
Workout Definition
4 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
7 Alligator Rolls (each way)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*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)
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