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 – RPE 6

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

Alternating Double DB Step Back Lunges (Front Rack) (3 sets: 10 reps – RPE 8 ea

*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)

Russian Kettlebell Swing (3 sets: 15 reps – RPE 8

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

Metcon (No Measure)

4 sets:

10 Strict TTB

10 KB Side Bend (each side)

10 Standing Banded Pallof Press (each side)

1 min Plank

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*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)