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 (5 sets: 5 Reps – RPE 8

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

Single leg DB Romanian Deadlift (4 sets: 8 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 (3 sets: 30 yards (each side) – 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)

4 sets:

10 Overhead Plate Situps

10 Plank KB Pull Unders (each side)

10 KB Side Bends (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)