Announcements
**Holiday Hours: NO CLASS DEC. 25TH!!!, Jan 1st only 9am!!
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 (8 sets of 3 reps @ – RPE 8
*Rest 2:00-2:30 b/t sets)
Lying DB Hamstring Curl (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Sandbag Stepback Lunges (each side) + Sandbag Squat (Front Hold) (4 sets: 6 reps (R+L+Squat=1+)– RPE 7
*Rest 1:00-1:30 b/t sets)
Sandbag Stepback Lunges (each side) + Sandbag Squat (Front Hold)
Focus: Holding a sandbag in a front carry position, perform a stepback lunge on each leg. The bag is allowed to be rested on the forward leg as the athlete performs the stepback lunge. After a stepback lunge has been completed on both legs, perform a sandbag squat (bag remains in the front carry position throughout all reps).
Kneeling Banded Hip Extension (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)
Cool Down
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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