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 – RPE 8-9

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

Sandbag Stepback Lunges (each side) + Sandbag Squat (Front Hold) (4 sets: 8 reps (1 step + 1 step + 1 squat = 1 rep)

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

Sandbag Stepback Lunges (each side) + Sandbag Squat (Front Hold)

Focus: Holding a sandbag in a front carry position, perform a stepback lunge on each leg. The bag is allowed to be rested on the forward leg as the athlete performs the stepback lunge. After a stepback lunge has been completed on both legs, perform a sandbag squat (bag remains in the front carry position throughout all reps).

GHD hip extensions (4 sets: 10 reps

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

Front Foot Elevated DB Split Lunge (4 sets: 10 reps (each side)

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

Metcon (No Measure)

4 Rounds:

10 GHD to parallel (2 sec hold at full extension)

15 Pulse Ups

10 Kettlebell Side Bend (each side)

15 Kettlebell Front Rack Marches (each side)

30 yd Double Overhead KB Carry

*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)