Announcements
-Mark your calendar because Volleyball Day is coming up! August 12th at 9am. Sign up your team in the gym. Co-Ed teams of 4: 2 males/2 females. Better start recruiting!! Rx and Scaled: i.e. you care about the game or just to have fun. Hamburgers and hot dogs provided. Bring a side to share!!!!!
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 6-7
*Rest 1:00-1:30 b/t sets
Band Pull Through (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
GHD hip extensions (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Back Racked Barbell Box Step-Ups (4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Metcon (No Measure)
Core Work:
Workout Definition
4 sets:
15 GHD’s
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:45 Second Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:30 second side plank (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:45 second Chinese Plank
*Rest 2:00 b/t sets
Cooldown
Cooldown/Mobility
Workout Definition
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)
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