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