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: 4 reps @ Challenging Weight for 4 reps – RPE 8-9

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

Deficit Sumo DB/KB Deadlift (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)

4 Rounds:

10 Overhead Plate Situps

10 Strict Hanging Leg Raise

15 Oblique twists with medball (each side)

7 Alligator Rolls (each side)

:45 sec Overhead DB Hold (each side)

*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)