Announcements

-Gym is off limits Sunday March 26th, April 2nd, April 16th, April 23rd, April 30th, May 7th at 2:30-4:30pm

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)

Russian Kettlebell Swing (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
)

Front Foot Elevated DB Split Lunge (4 sets: 10 reps (each side)- RPE 8

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

Metcon (No Measure)

4 Rounds:

10 GHD to parallel (2 sec hold at full extension)

15 Pulse Ups

10 Kettlebell Side Bend (each side)

15 KB Front Rack Marches (each side)

30 yd Double Overhead KB Carry

*Rest 2:00 b/t sets

Cooldown

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)