Announcements

**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

-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 8

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

Kneeling Banded Hip Extension (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)

Single leg DB Romanian Deadlift (4 sets: 10 reps (each side) – RPE 8

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

Metcon (No Measure)

4 sets:

15 GHD to parallel w/plate on chest

10 Standing Banded Pallof Press (each side)

7 Alligator Rolls (each side)

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

Mobility

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)