Announcements
**Holiday Hours: NO CLASS DEC. 25TH!!!, or JANUARY 1ST!!
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 (1 set of 1 rep @ – RPE 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)
DB Box Step Ups (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Russian Kettlebell Swing (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Seated Dumbbell Calf Raise
4 sets: 15-20 reps
*Build to a moderate/heavy weight; stay the same or build across sets
Mobility
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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