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 (6 sets of 5 reps @ – RPE 8

*Rest 2:00-2:30 b/t sets)

Elevated Toe Double DB Romanian Deadlift (4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

Front Foot Elevated DB Split Lunge (4 sets: 10 reps – RPE 7 ea

*Rest 1:00-1:30 b/t sets)

Deficit Sumo DB/KB Deadlift (4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

Seated Dumbbell Calf Raise (4 sets: 20 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

4 sets: 15-20 reps

*Build to a moderate/heavy weight; stay the same or build across sets

Cool Down

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