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: 8 reps @ Challenging Weight for 8 reps

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

Russian Kettlebell Swing (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)

Lateral Band Walk (4 sets: 30 reps

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

Focus: Using a moderate weight resistance band around the legs (just above the knees), stand with knees slightly and bent and out against the band. Perform lateral steps for the required number of repetitions, insuring that the knees do not dip in during steps.

Metcon (No Measure)

Core:

Workout Definition

4 rounds:

15 Stick Sit Ups

30 Flutter Kicks (each side)

30 Heel taps (each side)

30 yd Isolateral DB Farmers Carry

(left)

30 yd Isolateral DB Farmers Carry

(right)

*Rest 2:00 b/t sets

Cooldown

Cooldown/Mobility

Workout Definition

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)