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 (5 sets: 5 Reps – 70% of 1RM

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

Front Foot Elevated DB Split Lunge (3 sets: 10 ea Reps – RPE 7

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

GHD hip extensions (3 sets: 15 Reps – RPE 7

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

Single leg DB Romanian Deadlift (3 sets: 15 Reps – RPE 7

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

Metcon (No Measure)

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Side Star Plank Reach Throughs

10 Strict Hanging Leg Raise

60 Sec Plank Hold

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

Cool Down

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)