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

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

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

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

GHD hip extensions (4 sets: 10 reps

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

Barbell Step Through Lunges (4 sets: 10 reps ea

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

Metcon (No Measure)

Core Work:

Workout Definition

4 rounds:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Dip Support Leg Raise

10 Ab wheels

60 Sec Plank Hold

30 yd Banded KB Overhead Walk

2 min rest b/t rounds

Cooldown

Cooldown/Mobility

Workout Definition

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)