Announcements

-The WEST Gym is off limits Sunday April 16th – May 7th at 2:30-4:30pm

-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

Leg Day Warm-up

Workout Definition

Hip Halo Activation

-into-

3 rounds

15/12 bike erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Back Squat (Build to a 1RM @ – RPE 10

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

DB Good Mornings (4 sets: 10 reps – RPE 8

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

DB Lunge Walkthroughs (4 sets: 8 reps (each side) – RPE 8

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

Lying DB Hamstring Curl (4 sets: 8 reps (each side) – RPE 8

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

Seated Dumbbell Calf Raise (4 sets: 15-20 reps – RPE 8

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

4 sets: 15-20 reps

*Build to a moderate/heavy weight; stay the same or build across 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