**THANKSGIVING HOURS: NO CLASS ON THE 24TH AND 25TH, regular class on the 25th at 9am!!

Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm Up

Glutes and Core Warm-up

Workout Definition

Hip Halo Warmup


3 rounds:

5 Alt. V-ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows

Weighted Hip Thrust (1 set: 1 Rep – RPE 10

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

Split Stance DB Romanian Deadlift (4 sets: 10 reps (each side) – 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)

Lateral Band Walk (4 sets: 30 yards (each way) – RPE 8

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

Focus: Using a moderate weight resistance band around the legs (just above the knees), stand with knees slightly and bent and out against the band. Perform lateral steps for the required number of repetitions, insuring that the knees do not dip in during steps.

Metcon (No Measure)

Core Work:

Workout Definition

4 sets:

20 Stick Sit Ups

30 Flutter Kicks (each side)

12 Standing Banded Pallof Press (each side)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)


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)