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)
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