-The WEST Gym is off limits on Sunday at 2:30-4:30pm until May 7th.

FREE Zumba Fitness with Dawn Szymik at the WEST side May 2nd at 7pm!!!

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

Warm Up

Leg Day Warm-up

Workout Definition

Hip Halo Activation


3 rounds

15/12 bike erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Back Squat

3 sets of 10 reps @ – RPE 8/10

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

Barbell Romanian Deadlift (4 sets: 10 reps – RPE 7

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

Elevated Heel Goblet Squat (4 sets: 10 reps – RPE 8

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

Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension

GHD Nordic (Hamstring) Curl (4 sets: 10 reps – RPE 8

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

Single Leg Calf Raise (4 sets: 15-20 reps (each side)– RPE 8

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



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