Announcements

-Catfish Bay Sept. 1st, last show of the year!! Let’s go support Coach Jason!!

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 8

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

Band Pull Through (4 sets: 10 Reps – RPE 8

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

GHD hip extensions (4 sets: 10 Reps – RPE 8

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

Deficit Sumo DB/KB Deadlift (4 sets: 10 reps – RPE 8

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

Metcon (No Measure)

Core Work:

Workout Definition

4 sets:

15 Weighted GHD situps to parallel

10 KB Side Crunches (each side)

20 Plank KB Pull Unders

:45 sec Face-Up Chinese Plank

*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)