Announcements
-The WEST Gym is off limits on Sundaysat 2:30-4:30pm, April 16th – May 7th.
-APRIL 22ND: the WESTgym will be CLOSED after 12pm due to a private event!!!!
Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Hip Halo Activation
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squat (4 sets of 10 reps @ – RPE 5/10 (This is a deload week. Focus on form and hitting full range of motion)
*Rest 2:00-2:30 b/t sets)
DB Box Step Ups (4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Hamstring Ring Curls (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Standing Barbell Calf Raise (4 sets: 15-20 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Cooldown
Cooldown/Mobility
Workout Definition
1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
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