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