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 (8 sets: 3 Reps TEMPO 3 Seconds down (30X0) – RPE 8 (Week 4 of 4)
*Rest 2:00-2:30 b/t sets)
Band Pull Through (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)
Russian Kettlebell Swing (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Metcon (No Measure)
4 sets:
15 Overhead Plate Situps
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:45 Second Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:30 second side plank (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:45 second Chinese Plank
*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)
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