Frontier Fitness SF East – Mayhem Bodybuilding
Warm up
Hip Halo Warmup
-into-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Weighted Hip Thrust (5 sets: 3 Reps – at 80% of 1RM
*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 (3 sets: 15 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Kneeling Banded Hip Extension (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Metcon (No Measure)
4 sets:
20 Stick Sit Ups
30 Heel Taps (each side)
30 GHD Russian Twist (each side)
30 yd Double Overhead KB Carry
*Rest 2:00 b/t sets
Mobility
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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