Announcements

**The best compliment is a referral or a Google review! We would love to meet all your friends or have them see your review on Google!**

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: 6 reps @ Challenging Weight for 6 reps – RPE 8-9

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

Metcon (No Measure)

4 sets:

4 Russian Swings

8 Alternating Double DB Step Back Lunges (Front Rack)

20 GHD Hip Extensions

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

Metcon (No Measure)

4 Rounds:

15 Abmat Sit ups

30 Heel Taps (each side)

30 sec Hanging L-sit hold

30 Flutter Kicks (each side)

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

Cooldown/Mobility

Workout Definition

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)