Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm-up
Lower Body Push/Pull 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
7 sets: 6 reps @ RPE 7/10 (heavier than last time we saw this weight)
*Rest 2:00-2:30 b/t sets
Deadlift
7 sets: 6 reps @ RPE 7/10 (heavier than last time we saw this weight)
*Rest 2:00-2:30 b/t sets
DB Walking Lunges
4 sets: 10 reps ea
*Rest 1:30-2:00 b/t sets
Hamstring Ring Curls
4 sets: 10 reps
*Rest 1:30-2:00 b/t sets
Kneeling Banded Hip Extension
4 sets: 10 reps
*Rest 1:30-2:00 b/t sets
Standing Barbell Calf Raise (4 sets: 10 reps
*Rest 1:30-2:00 b/t 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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