Announcements
-Catfish Bay Sept. 1st, last show of the year!! Let’s go support Coach Jason!!
**Labor Day Hours: ONLY 8:30/9AM CLASS
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 (4 sets: 10 Reps – RPE 8
*Rest 2:00-2:30 b/t sets)
Deadlift (4 sets: 10 Reps – RPE 8
*Rest 2:00-2:30 b/t sets)
Barbell Step Through Lunges (4 sets: 8 reps (each side)– RPE 8
*Rest 1:00-1:30 b/t sets)
Elevated Toe Double DB Romanian Deadlift (3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets)
Seated Dumbbell Calf Raise (3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 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
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