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)